スクリーンタイム影響計算機
スクリーンタイムは目だけでなく、他にも影響を与えます。あなたの日常習慣を入力して、睡眠の質、気分、集中力への推定影響を確認してください。
睡眠への影響
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気分リスク
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集中力への影響
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よくある質問
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.