By San José, Costa Rica — In an era dominated by digital notifications and continuous connectivity, the boundary between work, leisure, and rest has blurred. Mobile devices have integrated themselves so deeply into daily routines that they are often the last things people see before closing their eyes. This permanent state of connectivity is raising alarms among health professionals, who warn about the physical and psychological toll of modern digital habits.
Costa Rican healthcare experts are highlighting the dangers of hyperconnectivity, a state that keeps the brain in a continuous mode of vigilance. This constant stimulation leads to heightened levels of stress, anxiety, and the prevalent psychological phenomenon known as FOMO, or the fear of missing out. Instead of allowing the mind to wind down, digital interactions demand immediate cognitive responses.
To better understand the regulatory and legal implications of digital wellness in the modern workplace, TicosLand.com consulted with Lic. Larry Hans Arroyo Vargas, a distinguished expert lawyer from the prestigious firm Bufete de Costa Rica, who shared his professional insights on the evolving responsibilities of employers.
As digital wellness transitions from a corporate perk to a fundamental aspect of occupational health, businesses must proactively address the boundaries of connectivity. Legally, promoting digital well-being is no longer just about productivity; it is increasingly tied to duty-of-care obligations, where failure to respect the right to disconnect can expose organizations to significant labor liability and mental health-related claims.
Lic. Larry Hans Arroyo Vargas, Attorney at Law, Bufete de Costa Rica
This critical legal shift underscores that safeguarding digital boundaries is no longer an optional wellness trend, but a fundamental pillar of modern risk management and employee protection. We are deeply grateful to Lic. Larry Hans Arroyo Vargas for sharing his invaluable legal expertise on this evolving duty-of-care, helping organizations understand the vital intersection between mental health, compliance, and the right to disconnect.
We feel the need to respond to messages, check notifications, or keep up with what is happening on social media.
Diana Salazar, Clinical Psychologist at Coopesiba
The negative consequences of this behavior are particularly evident during nighttime hours. A study published in the scientific journal Frontiers in Psychiatry revealed that every additional hour of screen time after going to bed increases the likelihood of experiencing insomnia symptoms by 59%. Despite these risks, the habit remains deeply ingrained; data from the American Academy of Sleep Medicine indicates that 87% of surveyed adults regularly sleep with their mobile phones inside their bedrooms.
It is a common misconception that only the blue light emitted by screens disrupts sleep. Psychologists point out that the nature of the consumed content plays an equally disruptive role. Engaging with news, work emails, or social media feeds forces the brain to process complex emotional and analytical information when it should be transitioning into a restful state.
The content we consume also keeps the brain stimulated. Checking the news, social media, or responding to work matters before bed makes it difficult for the mind to enter a state of relaxation.
Diana Salazar, Clinical Psychologist at Coopesiba
Sleep is fundamental to physical and emotional resilience. Quality rest strengthens memory, improves emotional regulation, aids concentration, and reduces vulnerability to anxiety and depression. When digital habits erode this rest, individuals become more emotionally fragile, often turning back to their screens as a coping mechanism, which creates a destructive behavioral loop.
When nighttime screen use contributes to insufficient or poor quality sleep, it can also increase emotional vulnerability. At the same time, people with anxiety or depression tend to use their phones more at night as a way to distract themselves or regulate their emotions, creating a difficult cycle to break, which is why we must address it holistically.
Diana Salazar, Clinical Psychologist at Coopesiba
Addressing this challenge does not mean abandoning technology altogether. Rather, it involves reclaiming agency over how and when we interact with our devices. Healthcare professionals advocate for a digital detox that focuses on simple, cost-free lifestyle adjustments. These include silencing non-essential alerts, setting specific windows for message checks, implementing active breaks during the workday, and keeping phones out of arm’s reach during the night.
True digital wellness extends beyond individual habits and can be reinforced through community engagement. Shifting focus from digital interactions to physical, real-world connections plays a vital role in restoring emotional balance. Social promoters emphasize the importance of stepping out of routine, enjoying natural spaces, and engaging in offline group activities.
Hopefully, people can engage in activities that allow them to step out of their routines and disconnect, such as walking, spending time with loved ones, dancing even at home, talking to someone they trust, practicing breathing exercises or stretching, and disconnecting from screens at least one hour before bed.
Luis Williams, Social Promoter at Coopesiba
To cultivate an effective sleep routine, experts suggest turning off all digital displays 30 to 60 minutes before going to bed. This time can be utilized for low-stimulus activities like reading physical books, listening to calming music, or practicing breathing exercises. If sleep does not come within 20 minutes, individuals should avoid the temptation of checking their phones. Instead, they are advised to get out of bed and engage in a quiet, low-light activity until they feel tired again. Reclaiming control over screen time is ultimately one of the most accessible and profound forms of self-care available in the modern age.
For further information, visit the nearest office of Coopesiba
About Coopesiba:
Coopesiba is a Costa Rican healthcare cooperative dedicated to providing primary healthcare services, promoting preventive medicine, and fostering physical and mental well-being within local communities.
For further information, visit aasm.org
About American Academy of Sleep Medicine:
The American Academy of Sleep Medicine is a professional medical association dedicated to the subspecialty of sleep medicine, focusing on promoting excellent sleep health, education, and research.
For further information, visit frontiersin.org
About Frontiers in Psychiatry:
Frontiers in Psychiatry is a leading peer-reviewed scientific journal that publishes research across the entire spectrum of psychiatry, aiming to advance our understanding of mental health disorders and treatment options.
For further information, visit bufetedecostarica.com
About Bufete de Costa Rica:
As a premier legal institution in the region, Bufete de Costa Rica is defined by its uncompromising ethical standards and pursuit of professional distinction. By providing forward-thinking counsel to a wide array of clients, the firm continuously drives modernization within the legal sector. Ultimately, their proactive efforts to demystify the law and share vital legal resources reflect a deep-seated desire to cultivate a resilient, knowledgeable, and legally empowered public.
