DIGITAL HYGIENE: HOW SMARTPHONES AND SCREENS AFFECT HUMAN HEALTH

Abstract

Smartphones, tablets, computers and televisions support communication, education, work and entertainment, but their use can also influence health when it becomes prolonged, poorly timed or physically uncomfortable. Digital hygiene refers to practical habits and environments that help people use technology while protecting sleep, vision, movement, posture and psychological well-being. This narrative review summarises evidence on digital eye strain, sleep and circadian timing, musculoskeletal discomfort, sedentary behaviour, mental well-being and children’s screen exposure. Screen use is not a single, uniform exposure: purpose, content, timing, duration, viewing distance, posture and the user’s age all matter. Evidence is strongest for short-term visual discomfort and the relationship between evening use and sleep disruption in children and adolescents; many other associations are influenced by individual and social factors and should not be interpreted as proof of causation. Blue light from ordinary screens has not been shown to cause retinal damage under normal use, and blue-light-filtering glasses are not established as a necessary preventive measure. Practical measures include regular distance-viewing breaks, comfortable ergonomics, limiting stimulating screen use before bedtime, replacing some sedentary time with movement, and setting age-appropriate family routines. The aim is not to eliminate digital technology, but to make its use intentional, balanced and compatible with health.