Infertility and screen addiction: 5 warning signs, habits to break, and what you must change

Experts highlight how screen addiction may affect fertility and share key warning signs, harmful habits to break, and lifestyle changes that can help. (Image: Pexels)

Are you guilty of scrolling through your phones in bed, working late into the night on our laptop, or binge watching just series on OTT. While it may feel  harmless and ordinary,  according to emerging research and fertility experts, your digital lifestyle might be affecting your ability to conceive.

It’s something most couples don’t even think about, says Dr Firuza Parikh, Director of the Well Women Centre,  Sir HN Reliance Foundation Hospital. “They’ll ask me about their diet or stress levels—but they rarely connect the dots between screen use and fertility.”

One study, focusing on young men, revealed that exposure to screen light, particularly at bedtime, was linked to lower sperm motility and concentration. Dr Parikh explains, “Screens suppress melatonin, the hormone that regulates sleep. But melatonin also plays a role in reproductive hormonal balance. When one is off, so is the other.”

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It’s not just the light. Screen time often means sitting for hours, something that’s been directly linked to lower sperm counts. In one study, men who watched over 20 hours of TV a week had almost half the sperm count of those with minimal screen time. Then there’s device placement—laptops on laps, phones in trouser pockets—exposing the testes to heat and low-level radiation. “It’s a cumulative effect,” notes Dr Parikh. “One small habit may seem harmless, but together they can disrupt a delicate system.”

For women, the effects are more indirect but still impactful. Late-night scrolling and irregular screen routines, tells Dr Parikh, can disrupt sleep, trigger weight gain, and raise cortisol (stress hormone) levels—all of which play a role in ovulation and hormonal regularity. “I’ve seen young women whose cycles stabilise just by improving their sleep and cutting back on screens,” Dr Parikh shares. “It’s an easy shift, but many overlook it.”

Dr Parikh shares small lifestyle tweaks that could protect your fertility

• Power down early: Turn off all screens at least an hour before bed to allow natural melatonin production and deeper rest.

• Keep phones out of pockets: Avoid storing mobiles in trouser pockets to minimise heat and radiation exposure, especially for men.

• Use a desk, not your lap: Place laptops on a desk or tray to reduce direct heat near reproductive organs.

• Move more: Break up sitting with walks, stretches, or light movement to improve blood flow and reduce sedentary time.

• Sleep like it matters: Prioritise 7–8 hours of consistent, high-quality sleep. Hormonal rhythms depend on it.

FAQs about fertility:

Q: How does screen time affect fertility in men?

A: Exposure to screen light, especially at bedtime, can lower sperm motility and concentration. Sitting for hours and device placement near the testes can also reduce sperm count due to heat and low-level radiation.

Q: Can screen time affect women's fertility?

A: Yes, irregular screen routines can disrupt sleep, trigger weight gain, and raise cortisol levels, all of which impact ovulation and hormonal regularity.

Q: What are some lifestyle changes to protect fertility?

A: Turn off screens at least an hour before bed, avoid storing phones in trouser pockets, use a desk instead of your lap for laptops, break up sitting with movement, and prioritise consistent, high-quality sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis