In 2025, the average person spends 7–9 hours a day in front of screens. This not only damages vision and posture, but also disrupts sleep, increases anxiety, and weakens the immune system. A digital detox isn’t a fad, but a necessary measure to restore balance.
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The blue light from screens suppresses the production of melatonin, the sleep hormone. Even 30 minutes of social media before bed can delay sleep by an hour. The solution is a “digital sunset”: no screens for an hour before bed. Instead, read a book, talk, or take a warm shower.
Constant notifications activate the sympathetic nervous system, putting the body in “fight or flight” mode. This causes chronic stress, which, in turn, weakens the immune system and contributes to weight gain. Turn off all non-essential notifications – only calls and text messages.
Introduce a “no phone at the table” rule. Meals are a time for mindfulness. When you eat while staring at a screen, your brain doesn’t register satiety, and you eat 20-30% more. You also lose the joy of eating.