After a long working day, after coming back home, we usually lie down on our bed to unwind. Then, with our phones in hand, we start scrolling through reels, memes, messages, or maybe the news. It feels like comfort. But are we really relaxing?
According to Dr. Subrata Naskar, a neuropsychiatrist at Shanti Wellness Care Diagnostic Centre, this common post-work behaviour is doing more harm than good. As we observed ‘World Brain Day’ on 22 July, The Statesman spoke to the neuropsychiatrist to understand the growing issue of screen addiction and its impact on brain health.
“When we continue engaging with screens even after work, we keep our brain active when it actually needs to shut down and recover,” Dr. Naskar said, adding, “It’s a maladaptive behaviour. It might feel good in the moment, but it leads to long-term harm.”
Understanding mental fatigue
Unlike physical fatigue that comes from running around in the office, mental fatigue is harder to detect. However, its consequences are just as severe. Dr. Naskar explains that when our brain is constantly engaged by calls, meetings, notifications, and scrolling, it reaches a point of exhaustion. “Our brain is also an organ. It has got a capacity, just like our muscles. When we overuse it, it impacts our cognitive processes and leads to low concentration. So, when a person is working from home, it doesn’t mean he is at rest. He might still experience mental fatigue at the end of the day. And both types of fatigue can ultimately lead to poor performance and health,” he emphasised.
Dr Naskar further highlights that excessive screen time affects our neural pathways and alters cognitive functions like attention and memory. “Mental fatigue impacts cognitive flexibility and neuroplasticity: the brain’s ability to adapt.” What makes the issue more complex is that daily, prolonged use of screens can lead to addiction. “Just as someone addicted to alcohol may detach himself from his family, feel restless, avoid responsibility, and get irritated when not getting alcohol, those addicted to screens may exhibit a similar kind of behaviour. It becomes a habit, reinforced by the brain’s own rewiring, a process we call neuroplasticity,” he claimed.
Symptoms of mental fatigue include persistent headaches, eye strain, difficulty focusing, irritability, and even anxiety-related symptoms like palpitations. Over time, these can manifest as reduced motivation, forgetfulness, mood swings and loss of interest in day-to-day activities.
Sleep and brain health
Much of this chronic fatigue is rooted in poor sleep hygiene. Dr Naskar notes how screens directly interfere with melatonin secretion, the hormone responsible for regulating our circadian rhythm. “When the sun goes down, melatonin increases, signalling that it’s time to sleep. But if we put a screen in front of us, melatonin secretion drops, and we don’t feel sleepy. This gradually postpones our sleep, and we start going to bed very late. Slowly, it becomes a habit. Sleeping very late and waking up early for work leads to a lack of proper sleep. This causes both physical and mental fatigue.”
Additionally, Dr Naskar shared that sleep is essential for the overall well-being of our brain. During sleep, neurotransmitters are replenished and short-term memories are consolidated into long-term memories. It helps repair the brain and prepare us for the next day. He reiterated that without proper rest, our brain never truly resets. Lack of sleep can ultimately lead to various sleep disorders, poor memory, and even weakened immunity.
Digital overload across age groups
The problem is no longer confined to working adults. Children are being raised in a digital-first world where they are drawn to screens even before they speak. But is it the children’s fault?
The doctor says the cause is deeper. “Children learn everything by imitating adults. So if we use our phones all day, even for work, they may imitate the same behaviour and not see anything wrong with it. If we go ahead and tell them it’s wrong, they won’t accept it because we’re doing it in front of them and have made it seem completely normal.” This is why youngsters are more vulnerable to the use of digital media. What’s worse is that many toddlers are handed tablets or phones to keep them quiet. According to him, “Screens don’t talk back. They don’t offer real human interaction. The child may stay silent, but they don’t learn communication skills. As a result, this affects their social behaviour and emotional intelligence.”
Post-covid, online classes have further complicated the situation. With over 5-6 hours of online classes followed by digital entertainment, children are struggling with anxiety and reduced attention spans. This is particularly noticeable as they prefer speaking on online platforms rather than in person.
In the case of the elderly, they are falling into this digital trap as well. “Post-retirement, many feel isolated, especially if family members have moved away. To fill that emptiness, they turn to smartphones. But overuse of screens doesn’t solve loneliness; instead, it deepens it,” Dr Naskar stated.
Moreover, increased consumption of negative news along with limited social interaction leads to anxiety and depression. “Many elderly patients report feeling low, losing interest in their surroundings, or sleeping poorly. If any family member notices these signs, it’s crucial that they take the individual to a psychologist or psychiatrist. Timely treatment can save lives,” said the doctor.
Preventive measures
So, what’s the solution? Dr Naskar recommends measures to adapt with balance and awareness:
Limit screen time. Children below the age of two should have no screen time at all. Older children may use screens, but it should be minimal. Adults should also restrict their screen usage, especially before going to bed.
Take short breaks. Both children and adults must take regular breaks. Our brain is not a machine and cannot process everything at once. Taking breaks calms the mind and helps us stay focused.
Ensure adequate sleep. Getting 7-8 hours of sleep is essential for adults under 50, and even more for older individuals.
Encourage interactive play. Introduce children to interactive games like puzzles and board games such as chess. Taking up good habits like reading instead of passive screen time is also beneficial.
Exercise regularly. Include physical activities like cardio, as well as mindfulness and relaxing practices like meditation and yoga.
For the elderly, form small communities, engage in face-to-face interactions, and develop good hobbies to combat loneliness.
Today, screen usage is unavoidable, but it must be responsible. As we celebrate World Brain Day, Dr Naskar concludes with a powerful reminder, “It takes 21 days to develop a habit. Now it’s up to us whether we develop a good one or a bad one.”
So, the next time you lie down and reach out for your phone, pause and think: Are you truly giving your brain the rest it needs or simply adding to its burden?