This document discusses the impacts of excessive screen time on sleep and mental health. It notes that on average students spend over 3.5 hours on their phone and 3 hours on their computer per day. Most experts recommend limiting screen time to less than two hours daily. The document also discusses how screen notifications can increase stress and feelings of compulsion to check devices. Excessive screen time is linked to greater social anxiety and depression. Over 85% of students go to sleep directly after screen use, but experts recommend at least 30 minutes of no screen time before bed to improve both sleep quantity and quality.

1. SCREEN TIME
AND ITS
IMPACT ON
SLEEP AND
MENTAL
HEALTH

2. On average, students spend
over 3h30h on their phone
and 3h on their computer
Most experts agree that adults should
limit screen time to less than two
hours per day
About 30% of adults say they're online
"almost constantly"

3. - Several studies found a
strong connection between the use
of push notifications and perceived
email stress
- Notifications are made to be
addictive
How compelled do you feel to
check your notifications?
kind of
not really
not at all
What you can do:
• Adjust your notifications settings
• Check your emails less often

4. - Excessive screen time is linked
with greater social anxiety, low
emotional stability and
depression
- Online socialization
cannot replace real human
interactions
Do you feel like you couldn't be able to
maintain social relationships without
social media?
kind of
not really
not at all
yes
What you can do:
• Schedule time to stay in touch with
people you know
• Consider getting a collective hobby
or participating in group activities

5. Over 85% of students go to
sleep directly after using their
phone or computer
The minimal recommended amount is
30 minutes of no screen time before
going to bed
Blue light not only decreases sleep
quantity, but also sleep quality

6. Two thirds of students
admitted their screen usage
is impacting their sleep
What you can do:
• Establish a relaxing bedtime routine (take a hot bath, listening to
some soothing music, meditate,…)
• Enable blue light blockers on your phone
• Keep the lights down before going to sleep
• Keep your room cool
• Read a book