Department of Geography

Civics
BS Geography
2023-2027

Submitted TO: Mam Mahnoor

Submitted BY: Fatima Khalid(11)
Malaika Aslam(18)
Iqra Fazal(12)
Addan Atif(01)
Wajiha Akram(28)

Group:01

Topic: Appropriate of social Media on Mental Wellbeing

Lahore College For Women University Lahore

Introduction:

In the modern world, digital devices have become an essential part of daily life, influencing
everything from education and work to entertainment and socializing. For people of all ages,
especially those between 15 to 30 years old, screen time has dramatically increased, largely due
to the integration of technology into nearly every aspect of life. Screen time refers to the amount
of time a person spends interacting with devices that emit light, such as smartphones, laptops,
tablets, and televisions. While these devices serve multiple functions, from facilitating online
learning to providing entertainment, the extensive use of screens has raised growing concerns
about its impact on health. For teenagers (15-20 years old), screen time is often a combination of
studying, social media, and entertainment, with many spending 6 to 9 hours a day on screens.
This can lead to disruptions in their sleep cycles and a reduction in physical activity, which are
crucial during this stage of development. Young adults (20-30 years old) may face similar
challenges, but these are often compounded by professional or academic demands that require
prolonged screen use. Adults aged 30 and above typically spend long hours on screens for
work, communication, and leisure, increasing their exposure to potential health risks such as
sleep disorders, eye strain, and physical discomfort due to poor posture. One of the main culprits
of the negative effects of screen time is blue light, a high-energy visible light emitted by digital
screens and LED lights. Prolonged exposure to blue light can interfere with melatonin, the
hormone that regulates sleep, leading to poor sleep quality, difficulty falling asleep, and daytime
fatigue. In addition to sleep disturbances, excessive screen time can lead to digital eye strain,
characterized by symptoms such as dry eyes, headaches, blurry vision, and sensitivity to light. It
also negatively impacts posture, causing neck, back, and shoulder pain due to prolonged sitting
in poor positions. This introduction aims to highlight the importance of understanding how
excessive screen time affects our health at various stages of life. By exploring these issues in
more detail, we can better appreciate the need for healthy screen habits, including limiting
screen use, taking regular breaks, using blue light filters, and maintaining proper posture, all of
which can protect our physical and mental well-being.

( 15-20 year Old )

Question 01:
What is screen time? How does excessive screen time affect sleep quality?

Answer :
Screen time means the total time a person spends looking at screens like mobile
phones, tablets, computers, or TVs.

For 15 to 20-year-olds:

• Many teenagers spend 6 to 9 hours daily on screens for studies, entertainment, and social
Media.
 • The recommended screen time (for non-educational use) should be 2 hours or less per
day.

Too much screen time affects sleep by:

• Delaying sleep because the brain stays active.

• Disrupting the sleep cycle due to blue light from screens.
• Reducing deep sleep, which causes tiredness, poor memory, and lack of focus the next
day.
 Question
02: What is blue light, and how does it impact our health?

Answer :

Blue light is a type of light with high energy, mostly found in digital screens
and LED lights.

Health impacts of blue light:

• Blocks melatonin, a hormone needed for good sleep.

• Leads to poor sleep quality and insomnia in teenagers.
• Causes eye strain, dry eyes, and sometimes headaches.
• Long-term exposure may affect vision and eye health.

Question
03: How does screen time affect posture and physical health? What are common

symptoms of digital eye?

Answer :
• Poor Posture (Slouching or Hunching):
Teenagers often sit in a bent position while using phones or laptops, which can lead to a
hunched back or "text neck."

• Neck and Back Pain:

Looking down at a screen for long periods puts extra pressure on the neck and spine, causing
pain and discomfort.

• Shoulder and Hand Strain:

Repeated use of devices can cause stiffness in shoulders and pain in fingers or wrists due to
overuse.

• Reduced Physical Activity:

More screen time usually means less movement, leading to weight gain, weak muscles, and low
energy.

• Poor Balance and Flexibility:

Long sitting hours can reduce the body’s natural flexibility and balance, making it harder to
stay physically fit.

Common symptoms of digital eye strain :

Digital eye strain, also called computer vision syndrome, happens when the eyes get tired from
staring at screens for too long.

Common symptoms include:

• Tired or burning eyes

• Dry or watery eyes
• Blurry or double vision
• Sensitivity to light
• Headaches
• Difficulty focusing on the screen

(20-30 year Old People)

Question 01:
What is screen time? How does excessive screen time affect sleep quality?
Answer :
Screen time refers to the number of hours a person spends looking at screens
(phones, laptops, TVs, tablets, etc.).
For adults aged 20 to 30, average screen time can range from 7 to 11 hours a day, especially for
those working or studying online, using social media, or gaming.
Too much screen time affects sleep by:
Too much screen time, especially in the evening:
• Reduces melatonin production (the sleep hormone) due to blue light exposure.
• Causes difficulty falling asleep and poor sleep quality.
• Leads to daytime tiredness, low energy, and reduced focus.
• Can contribute to insomnia over time.
Question 02:
What is blue light, and how does it impact our health?

Answer :
Blue light is a type of high-energy visible (HEV) light emitted by digital screens, LED
lights, and sunlight.

Effects on health:

• Interrupts sleep by affecting melatonin levels.

• Causes eye strain, fatigue, and headaches.
• May contribute to digital eye strain and discomfort.
• Long-term exposure is being studied for links to macular degeneration (eye damage)
 Question 03:
How does screen time affect posture and physical health? What are common
symptoms of digital eye?

Answer :
Sitting for long hours with poor posture while using screens can lead to:

• Neck and back pain (tech neck).

• Shoulder stiffness and muscle tension.

• Increased risk of spinal problems and poor body alignment.

• Reduced physical activity, leading to weight gain and weak muscles.

Common symptoms of digital eye strain:

• Eye discomfort or burning

• Dry eyes
• Blurry or double vision
• Headaches
• Difficulty focusing
• Sensitivity to light

(People Aged 30 and above)

Question 01:
What is screen time? How does excessive screen time affect sleep quality?

Answer :
Screen time refers to the time spent using devices such as smartphones, laptops, tablets, or
TVs. For people aged 30 and above, screen time is often related to work (e.g., office jobs),
communication, and entertainment.

Excessive screen time can seriously affect sleep quality:

1) Reduces melatonin production due to exposure to blue light, making it harder to fall
asleep.

2) Increases the risk of insomnia and poor-quality sleep, especially when screens are used
late at night.
3) Can cause mental fatigue, irritability, and reduced productivity the next day.

Question 02:

What is blue light, and how does it impact our health?

Answer : lights.

Blue light is a high-energy visible (HEV) light emitted from digital screens and LED

Impact on health (especially in adults):

• Disrupts the sleep-wake cycle by suppressing melatonin, the sleep hormone.

• Contributes to digital eye strain, dry eyes, and blurred vision.
• May increase the risk of age-related macular degeneration with long-term exposure.
• Can also affect mental well-being, causing stress or fatigue.

Question 03:

How does screen time affect posture and physical health? What are common
symptoms of digital eye?
Answer :
Effects on posture and physical health:
• Prolonged screen use while sitting or slouching can lead to chronic neck, shoulder, and
lower back pain.
• Can worsen spinal alignment and lead to poor posture ("tech neck").
• Lack of physical activity due to long screen hours contributes to weight gain, diabetes,
and cardiovascular issues.

Common symptoms of digital eye strain:

1) Dry, itchy, or burning eyes

2) Blurry or double vision

3) Frequent headaches

4) Difficulty focusing after long screen use

5) Increased sensitivity to light

6) Neck and shoulder tension from squinting or leaning forward

Conclusion:
Excessive screen time has become a growing concern for people of all ages,
especially as digital devices are used more for education, work, and entertainment. For teenagers
aged 15–20, too much screen time can disrupt sleep, reduce physical activity, and cause poor
posture during crucial development years. In young adults aged 20–30, long hours on screens—
often due to work or social media—lead to sleep problems, eye strain, and stress, along with
early signs of physical discomfort such as neck and back pain. For adults aged 30 and above,
prolonged screen exposure increases the risk of chronic issues like insomnia, digital eye strain,
and long-term spinal and cardiovascular problems. Across all age groups, blue light from screens
is a major factor that interferes with melatonin production, leading to poor sleep quality. Digital
eye strain, poor posture, reduced flexibility, and overall physical inactivity are common effects
seen in those who spend extended time on screens. Therefore, it is important to develop healthy
screen habits such as limiting non-essential screen time, using blue light filters, maintaining
good posture, and taking regular breaks to protect physical and mental well-being.

Pictures Proof: