Internet use, especially at night, can interfere with sleep due to blue light exposure
The consumption of internet has continued to rise in 2024. With the expansion of remote work, online education, streaming services, and social media platforms, more people are spending time online than ever before. Advancements in technology like 5G and smart devices further contribute to this trend. Additionally, digitalisation in various sectors, such as healthcare, finance, and shopping, means that the internet is essential for daily activities. While these trends offer convenience, they can lead to digital fatigue, mental stress, and reduced physical activity if not balanced properly. In this article, we aim to provide tips to ensure there is a balance maintained when it comes to your internet consumption.
9 Wellness tips to help you manage your internet consumption
1. Set clear boundaries with screen time
To maintain balance, set specific limits for your internet use each day. Establish "start" and "stop" times for checking emails, social media, or watching videos. Use apps that track screen time and notify you when you've reached your limit.
2. Schedule regular digital detoxes
Plan digital detoxes where you disconnect from the internet entirely. This could be as short as one hour each evening or a full day each week. Digital detoxes give your mind and body a break from constant stimulation, helping reduce stress, improve mental clarity, and enhance overall well-being.
3. Create tech-free zones
Designate specific areas in your home as tech-free zones, such as the dining room, bedroom, or family living space. Tech-free zones help you reconnect with family, promote mindfulness, and improve sleep quality by reducing exposure to screens before bedtime.
4. Practice mindful internet use
Be intentional about how and why you use the internet. Instead of mindlessly scrolling, set goals for each session, such as reading educational articles or connecting with friends. By practicing mindful consumption, you can improve your relationship with technology and reduce digital fatigue.
5. Engage in physical activity daily
Counterbalance sedentary screen time with regular physical activity. To make it more effective, schedule workouts during times when you're prone to excessive internet use, like after work or during breaks.
6. Follow the 20-20-20 rule
To reduce eye strain caused by prolonged screen use, adopt the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away. This simple habit helps relax your eye muscles, reduce headaches, and improve focus.
7. Incorporate meditation and mindfulness practices
Meditation and mindfulness exercises help you stay grounded and reduce the anxiety caused by information overload. This practice enhances your ability to manage stress and improves mental clarity, creating a sense of balance amidst the demands of digital life.
8. Prioritise quality sleep
Internet use, especially at night, can interfere with sleep due to blue light exposure. To protect your sleep quality, avoid screens at least one hour before bedtime. Consistent sleep hygiene improves mental and physical health, allowing you to manage daily internet use more effectively.
9. Explore offline hobbies and interests
Develop hobbies that don't involve screens, such as cooking, gardening, painting, or playing a musical instrument. These hobbies also reduce reliance on the internet for entertainment and offer a healthy escape from digital routines.
By integrating these wellness tips into your routine, you can maintain a healthier balance between internet consumption and overall well-being, fostering a more mindful and fulfilling lifestyle.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.