How harmful are mobile screens?

Prolonged phone use can lead to eye strain, sleep problems, neck and back pain, and reduced attention.

The blue light from screens can suppress the production of melatonin, the body’s sleep hormone, which may contribute to insomnia.

Sitting for a long time with your head tilted downward puts stress on the neck spine and can cause pain in the back and shoulders.

Doctors recommend following the 20-20-20 rule: every 20 minutes, look at something about 20 feet (around 6 meters) away for 20 seconds. They also advise keeping the phone 30–40 cm away from the eyes, avoiding phone use at least 1 hour before sleep, and adjusting screen brightness according to the surrounding light conditions.