Can Being Chronically Online Affect Gen Z’s Health?

July 30 06:14 2025 Print This Article

Introduction 

Gen Z, individuals born between 1996 and 2010, is the first generation to grow up with the internet at their fingertips. While the digital world offers numerous benefits—such as instant access to information, enhanced communication, and increased productivity—it also presents serious health hazards when overused.

The constant connectivity of Gen Z has led to an increase in chronic online behaviour, where individuals spend excessive time on social media, messaging apps, and digital platforms. While online interactions form a major part of their social lives, this dependency is taking a toll on both their physical and mental health.

Characteristics of Chronically Online Gen Z 

A chronically online individual typically exhibits the following behaviours:

• Always connected, responding to messages instantly, regardless of the time.
• Spending excessive hours browsing the internet, playing online games, or scrolling through social media.
• Obsessing over their online presence, frequently posting updates and photos.
• Neglecting personal and professional responsibilities in favour of digital activities.
• Experiencing anxiety, irritability, or restlessness when offline.

In this article, we explore the negative impacts of excessive screen time on Gen Z’s health and the steps to mitigate these risks.

The Health Risks of Being Chronically Online 

1. Sleep Disruption

A good night’s sleep is essential for overall well-being. However, many Gen Zers replace physical activity with extended screen time, disrupting their natural sleep patterns.

• Blue light exposure at night inhibits melatonin production (the hormone responsible for sleep regulation), leading to sleep disorders.
• Notifications and messages frequently interrupt sleep; studies show that 18% of teenagers are woken up by phone notifications multiple times per night.
• Fear of Missing Out (FOMO) compels young users to check messages and social media before bedtime, preventing them from unwinding and leading to insomnia and fatigue.

2. Mental Health Impact

Excessive social media use can lead to depression, anxiety, and low self-esteem. Many Gen Zers feel pressured by unrealistic online portrayals of success and beauty, which can result in:

• Mood swings and self-doubt from lack of engagement on posts or messages.
• Hyperactivity, impulsivity, and attention problems, especially in adolescents who engage in excessive smartphone use.
• Internet addiction, which has been linked to structural changes in the brain’s frontal lobe, affecting decision-making, attention span, and emotional regulation.
• Social isolation, as screen addicts often withdraw from real-world interactions, leading to loneliness and dissatisfaction in life.
• Cyberbullying, which disproportionately affects adolescent females, increasing risks of depression and self-harm.

A study conducted in India found that social media fatigue—exhaustion from excessive digital consumption—has led to higher levels of anxiety and depression among adolescents.

3. Physical Health Consequences

A sedentary lifestyle, fuelled by prolonged screen time, can result in serious health risks:

• Obesity, hypertension, and cardiovascular problems due to reduced physical activity.
• Posture-related pain (neck, back, and shoulder) from prolonged sitting and improper smartphone usage.
• Reduced bone density, with studies showing that excessive video gaming negatively impacts bone health in both boys and girls.
• Increased diabetes risk, as more than one hour of screen time per day can reduce insulin sensitivity by 5%.

4. Stress and Cortisol Imbalance

According to psychologists, chronic internet usage affects the body’s natural stress response:

• Reduced cortisol surges, a hormone necessary for managing stress, have been observed in children who use social media for more than three hours daily.
• Constant alertness from excessive online activity prevents the body from entering a relaxed state, leading to chronic stress and disrupted sleep cycles.

5. Eye Strain and Vision Problems

Staring at screens for prolonged periods can lead to:

• Digital eye strain, causing blurred vision, headaches, and dry eyes.
• Increased risk of myopia (nearsightedness), especially in children who spend extended time on video games or digital devices.
• Headaches and vertigo, reported in youngsters who engage in prolonged screen use.

6. Academic Performance Decline

Studies show that excessive screen time can negatively impact learning and focus:

• Social media distractions reduce study time and increase academic stress.
• Diminished concentration levels, especially in students who use smartphones for entertainment instead of educational purposes.

Reducing Chronic Online Behaviour 

To minimize the health risks associated with excessive screen time, Gen Zers can adopt the following strategies:

✅ Set time limits for device usage.
✅ Engage in offline hobbies like reading, art, or outdoor sports.
✅ Prioritize face-to-face interactions with friends and family.
✅ Use digital wellness apps to track screen time.
✅ Take regular breaks from screens and step outside for fresh air and movement.
✅ Plan digital detox weekends to reconnect with nature and real-world experiences.

The Role of Health Policymakers 

Governments and health organizations must take steps to mitigate the negative impacts of screen addiction:

• Increase awareness campaigns on the harmful effects of excessive screen time.
• Encourage outdoor activities through school and community initiatives.
• Promote responsible technology use by integrating digital literacy programs in schools.
• Support parents and guardians in setting healthy boundaries for children’s screen time.

If you’re concerned about the impact of screen time on your health or a loved one’s well-being, expert guidance is available. Consult the specialists at Kauvery Hospital, with branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, for comprehensive support and personalised care on mental and physical health issues related to digital overuse.

Conclusion 

While the internet offers valuable opportunities for education, communication, and personal growth, excessive usage can harm physical and mental health. Chronic screen exposure is linked to sleep disturbances, obesity, stress, poor academic performance, and declining social interactions.

To maintain a healthy balance, Gen Zers should set screen time limits, prioritize real-world connections, and incorporate physical activities into their daily lives. Health organizations and policymakers must also play an active role in educating young users on the importance of responsible digital consumption.

By making conscious efforts to disconnect from screens and reconnect with life, Gen Z can enjoy the benefits of technology without compromising their health and well-being.

Gen Z & Screen Time: Your Top Questions Answered

What does it mean to be “chronically online”?
Being “chronically online” refers to spending excessive hours on digital platforms—such as social media, messaging apps, or gaming—leading to neglect of real-life responsibilities, sleep, and physical activities. It can impact both mental and physical health, especially in Gen Z.

How does screen time affect Gen Z’s mental health?
Too much screen time is linked to anxiety, depression, low self-esteem, and social withdrawal. Comparing oneself to curated online content can trigger self-doubt and FOMO (Fear of Missing Out), especially among teens and young adults.

Can constant online activity disrupt sleep in Gen Z?
Yes. Exposure to blue light suppresses melatonin production, delaying sleep. Notifications and late-night scrolling cause interrupted sleep and fatigue, affecting energy, focus, and mood.

What are the physical health risks of digital overuse?
Chronic screen exposure can lead to obesity, posture problems, eye strain, reduced bone density, and even increase diabetes risk due to inactivity. Poor posture from device use also causes back and neck pain.

How does social media affect Gen Z emotionally?
Social media can fuel feelings of inadequacy, loneliness, and body image issues. Constant comparison and the need for validation through likes or comments impact emotional well-being and mental balance.

Can screen time impact academic performance?
Yes. Frequent digital distractions reduce study time, weaken concentration, and increase procrastination. Students who use smartphones more often tend to experience lower academic productivity.

What is digital eye strain, and how does it affect Gen Z?
Digital eye strain, also called Computer Vision Syndrome, causes dry eyes, blurry vision, headaches, and fatigue from prolonged screen use. It is increasingly common among Gen Z who use screens for hours daily.

What are some signs of internet addiction in teens?
Common signs include irritability when offline, neglecting tasks or hygiene, sleep problems, inability to reduce screen time, and withdrawing from offline activities.

How can Gen Z reduce their screen time healthily?
Set screen-time limits, take regular breaks (20-20-20 rule), pursue offline hobbies, prioritize in-person interactions, and use wellness tracking apps to manage daily usage.

When should you seek help for digital addiction?
If screen usage interferes with school, work, relationships, or causes anxiety, depression, or poor sleep—it’s time to consult a psychologist or digital wellness expert.

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Vadapalani & Radial Road), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.

Chennai Alwarpet – 044 4000 6000 • Chennai Vadapalani – 044 4000 6000 • Chennai Radial Road – 044 40504050 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4077777 • Trichy – Tennur – 0431 4022555 • Maa Kauvery Trichy – 0431 4077777 • Kauvery Cancer Institute, Trichy – 0431 4077777 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 68011