Schermtijd Impact Calculator

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.

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.

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.

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.