Without smartphones today, we can’t survive. Hurtful, but is true. From the time we wake up in the morning to sleeping at night, one thing that we are constantly caring for is our smartphones. Looks harmless, but is it? Numerous research and studies suggest that mobile phones can have prolonged effects on the mental and physical well-being of individuals. Despite that, we are hell-bent on using that dangerous device, not knowing its consequences on our mental health.We are now habitual of scrolling smartphones till night, watching reels, and youtube videos without thinking about their ill effects. Our phones rarely leave our sight and it’s become second nature to check notifications on our phones, even if they are not important. Mounting evidence suggests something entirely shocking!Published in the International Journal of Environmental Research and Public Health (2023), is a study by Khan et al., where they examined 655 adults between the ages of 18 and 59 to investigate the link between smartphone usage and psychological well-being. This study concluded that individuals with high to severe levels of smartphone use reported notably higher levels of anxiety, depression, and stress, of course, with poor sleep quality.
How did they conduct the study
Using the Mobile Phone Problem Use scale (MPPUS), the DASS-21 for depression, anxiety, and stress, and the Pittsburgh Sleep Quality Index (PSQI), smartphone usage was classified into three categories: Low, moderate-high, and High-severe. And you would be shocked to know about 24.4% of the people fell into the high-severe category. This multi-tool approach provided a robust picture of how smartphone usage patterns correlate with both emotional and physical markers of well-being.The statistical analysis revealed a dose-dependent relationship, meaning the more problematic the smartphone use, the greater the psychological stress.
Impact on sleep
In this research, high smartphone usage was linked to sleep impairment. Participants reported difficulties falling asleep, more frequent nighttime awakenings, and poor sleep quality.Similar to this, another study published is titled ”Early smartphone ownership tied to long-term mental health decline.” Dr. Tara Thiagarajan, founder and chief scientist of Sapien Labs, said that, ”Our evidence suggests childhood smartphone ownership, an early gateway into AI-powered digital environments, is profoundly diminishing mind health and wellbeing in adulthood with deep consequences for individual agency and societal flourishing.”In their research, they analyze the patterns in young adults who received their first smartphone before the age of 13 and are more likely to experience poor mental health in early adulthood. They analyzed and collected data from over 100,000 individuals aged 18-24 years across 40 countries.
The underlying factors
- The study identified several mediating influences contributing to this outcome
- Social media is about 40%
- Poor sleep about 12%
- Dysfunctional family relationships are about 13%
- Cyberbullying is about 10%
- These patterns were observed globally, regardless of their language, region or shared vulnerability.
What can parents and stakeholders do in this
- Delay smartphone introduction until they demonstrate readiness.
- Support media literacy education in schools and communities
- Encourage offline social interaction and healthier sleep routines
Tips to spend less time on your phone
- Turn off all notifications except calls or text
- Put screen time limits on your mobile phone
- Try and set a timer for 30 minutes daily, and in that span of time use social media applications and then log out after use
- Read a book about spending less time on your phone
- Spend more time with your family and friends to avoid using your phone too much.
The idea is not to stop using mobile phones immediately, but in moderation. Excessive use of anything is bad for us, even our cell phones. With practice, right intentions, and maybe timers, you can create a healthier relationship with your phone. Remember, nothing is as important as your mental health.Disclaimer: This article is for informational purposes only and is not a substitute for medical advice.
