Calculadora de Impacto del Tiempo de Pantalla
El tiempo de pantalla afecta más que tus ojos. Ingresa tus hábitos diarios para ver el impacto estimado en la calidad del sueño, el estado de ánimo y la capacidad de concentración.
Impacto en el Sueño
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Riesgo de Ánimo
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Impacto en la Concentración
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Preguntas comunes
Does blue light really affect sleep?
Yes. Blue light from screens suppresses melatonin production. Research shows screen use before bed can delay sleep onset by 10+ minutes per hour of exposure. Night mode helps, but reducing screen time before bed is most effective.
How does social media affect mental health?
Multiple studies link heavy social media use (more than 2 hours daily) with increased anxiety, depression, and loneliness. The mechanisms include social comparison, FOMO, disrupted sleep, and reduced in-person interaction.
What are the recommended screen time guidelines?
For adults, experts recommend limiting recreational screen time to 2 hours per day, taking 20-20-20 breaks, and avoiding screens for at least 1 hour before bed.
How can I reduce my screen time?
Set app timers, keep your phone out of the bedroom, use grayscale mode, schedule screen-free activities, turn off non-essential notifications, and replace scrolling with reading, walking, or journaling.