Screens have a big role to play every day in childhood. Children spend many hours on devices, whether for education, entertainment or socializing, you name it, kids are glued to their tablets, smartphones, and computers. But according to increasing time spent in front of the screen the risk of some health problems is also there especially head ache. Frequent headaches do occur, but chronic headaches due to prolonged screen use pose an increasing worry for both caregivers and clinicians. In this blog we will look at how screen time can affect a child’s headaches and what steps you can take in mitigating its effects.
THE QUESTION: What is the link between screen time and headaches?
Children can have headaches for many reasons, including stress, dehydration, sleep deprivation, and more. An important, yet often overlooked, culprit is prolonged exposure to screens. Research has indicated that too much screen time can lead to headaches in kids for various reasons:
What is Digital Eye Strain (Computer Vision Syndrome)?
Children spend more time focusing on screens at a time when they are already less likely to blink, causing a dry eye and eye fatigue. This condition is commonly known as Digital Eye Strain (or Computer Vision Syndrome) and can cause headaches, blurred vision, and irritation. Focusing constantly tires the muscles around the eyes, causing tension that can spread to the forehead and temples, causing a headache.
Posture and Neck Strain
Kids frequently use screens in positions that place stress on their neck and shoulders. Slouching on the couch or hunching over a smartphone for long hours can lead to tension headaches as the effect of poor posture. These headaches are most often caused by strain to muscles in the neck and upper back, which can become tight, leading to discomfort that radiates up to the head.
Blue Light Exposure
Screens emit blue light, a type of high energy visible (HEV) light that can affect sleep and alter the circadian rhythm. Prolonged exposure to blue light has been linked to increased eye fatigue and headaches — particularly when children use devices late into the evening, researchers say. That can also make for poor sleep quality, another common trigger for headaches.
This is a cognitive load and mental fatigue story.
Juggling app, game, and educational content causes mental fatigue. With an excessive amount of information coming in all the time, the brain will be unable to process it, resulting in some tension and headaches. Prolonged screen time also might increase the likelihood of developing migraine-like symptoms in at-risk children.
Self-Identify the Symptoms of Headaches Caused by Screen Time
This is vital information for parents and caregivers, who need to know if screen time might be triggering their child’s headaches. Screen time headaches are usually similar to those of other types but may be more severe after extended use of a device. Some common signs include:
Tired or strained eyes: Children might rub their eyes often or report blurry vision.
Neck or shoulder pain: If your child often complains of neck or back pain after he has been using screens, it could be an indication of tension-related headaches.
Frequent heads after long screen time: If your child often complains of headaches after screen exposure, that’s a pretty strong indication that screen time is a contributing factor.
Reactivity and inability to concentrate: Children who experience headaches may be irritable or unable to focus, especially after being on a device for extended periods.
Change in sleep: Challenging to fall asleep or stay asleep could signal that their screen time is interrupting their natural sleep pattern.
How to Limit the Effects of Screen Time on Children’s Headaches
The good news is, there are some great techniques you can use to help manage and minimize the effects of screen time as a headache trigger in your child. With a few small yet impactful adjustments, you can between the two lower the number and severity of your child’s headaches to help them live a better more balanced life.
Establish Screen Time Limits
Establishing clear and consistent screen time boundaries is one of the best ways to avoid headaches associated with excessive device use. For children ages 2 to 18, experts recommend limiting recreational screen time to no more than one to two hours per day. Younger children should have as little screen time as possible, and parents need to be involved in choosing appropriate content.
Prompt your child to regularly take breaks while on a screen. The “20-20-20” rule is a good practice: every 20 minutes, have your child look at something 20 feet away for at least 20 seconds to avoid eye strain.
Promote Good Posture
Maintaining good posture during screen time is also a great preventative measure against tension headaches. Don’t be up to anything in the sentence — Teach your child to sit with their back straight, shoulders relaxed and feet flat on the floor. If they are using a tablet or smartphone, suggest viewing the device at eye level to reduce neck strain.
Investing in ergonomic furniture, for example, a chair that provides proper support for the back, can also help promote better posture. Here are some practical tips to encourage our children to be more active:Ensure their workstations are ergonomically designed and set up appropriately to support comfort and alignment in using screens.
Use Screen Time for Educational Purposes
In fact, although recreational usage of screens to excess can lead to headaches, purposeful educational use of screens can be helpful for your child! Choose age-friendly learning apps, videos and e-books that actively engage your child mentally, without overcrowding his or her brain. Counter screen fatigue by balancing this time with physical activities and creative offline play (arts and crafts and outdoor games).
Incorporate Eye Exercises
Eye exercises may also alleviate digital eye strain and headaches. Also, remind your child to blink often while looking at screens, and suggest that they do simple eye exercises during breaks from the screens. For instance, they can close their eyes for a few seconds, roll their eyes in circles or focus on objects in the distance to relieve strain.
Limit Blue Light Exposure
Use blue light filtering glasses or apps to reduce the blue light emitted from the screen. It’s also a good idea to limit screen use at least one hour before bed to help facilitate better sleep and avoid the risk of headaches.
Promoting outdoor activity during the daytime can further smooth the impact of exposure to screens. Several aspects of natural light will counter the effects of too much blue light.
Promote Regular Exercise
When kids get up and move, it is also crucial part of their overall health and reduction of headaches. Exercise reduces tension and stress, improves blood flow, and helps with sleep—all things that can decrease headache frequency. Involve your child in sports, biking or swimming, because not only it gives them physical benefits, but also this will greatly reduce the negative impact of screen time on their body.
Promote Healthy Sleep Habits
Sleep is vital to children’s health and well-being, and poor sleep can lead to headaches. Too much screen time, particularly before bed, can hinder your child’s ability to fall asleep and stay asleep. Make sure your child maintains a consistent bedtime routine, minimizes screen time one hour before sleeping, and sleeps in a comforting sleep setting.
If your child’s sleep disturbances just won’t resolve, it may be worth seeing a best child neurologist. Consult the best pediatric neurologist to determine if there is an underlying condition affecting their sleep and headache patterns.
Seek Outside Help If Needed
If your child’s headaches continue despite lifestyle changes, it may be time to seek advice from a healthcare professional. A best child neurologist can also evaluate your child’s symptoms, perform needed tests and create a personalized treatment plan. In certain circumstances, chronic headaches can indicate a neurological disorder that needs to be addressed in a specialty practice.
A pediatric neurologist can clarify how to manage your child’s headaches and can develop a comprehensive treatment strategy for your child. The best pediatric neurologist addresses your child as a whole person, considering how often headaches and migraines undermine your child’s daily life both physically and mentally.
Conclusion
Though screen time is an inescapable part of childhood these days, it should not be overlooked as a potential cause of kids’ headaches. Identifying the symptoms of screen time headaches in children and taking preventive steps like reducing screen time, ensuring correct posture and having frequent breaks may help decrease headache incidence among children.
On the other hand, if headaches do not go and if they hit harder, look for the counsel of a pediatric neurologist. But with the right balance of lifestyle adjustment and medical treatment, your child can benefit from tech use without being hurt by the debilitating effects of headaches. Remember, the answer to screen acne is always balance, awareness, and early intervention.