Screen time has become an integral part of the lives of many children in society today. Children use screens for educational opportunities, entertainment, communication, and more. While screen time can provide benefits for children in particular contexts, there’s also concern about the impact of screens on sleep. Research indicates that there may be a link between screen time and poor sleep habits for children.
Maintaining healthy sleep habits is essential for children’s physical and mental health. Without adequate rest, children can experience fatigue, attention and behavior problems, academic struggles, difficulty concentrating, and mood swings. It’s thus important to address the effect of screens on children’s sleep patterns.
It’s not just the amount of time spent in front of a screen that can be a problem, but the type of activity involved. Engaging in stimulating activities such as watching TV, playing video games, or talking to friends on social media can delay the timing of sleep onset and lead to a shorter amount of sleep. Even sedentary screen activities such as tablet or computer use can affect sleep if done too close to bedtime.
The Impact of Blue Light on Sleep
Blue light emitted by screens has been shown by studies to affect children’s melatonin levels, the hormone responsible for regulating the body’s sleep-wake cycle. Exposure to blue light in the evening causes melatonin secretion to be suppressed which delays the onset of sleep. As such, limiting screen time and exposure to blue light before bedtime can help improve the quality and duration of a child’s sleep.
It’s also worth noting that the type of device used matters. Laptops and tablets tend to emit more blue light than other types of screens such as televisions. As such, it’s best to avoid using these devices in the evening or before bedtime.
Reducing Screen Time Before Bedtime
In order to help ensure better sleep for children, experts recommend limiting screen time and exposure to blue light two to three hours before bedtime. Other strategies for helping children develop healthy sleep habits include avoiding physically stimulating activities and routines such as eating or exercising close to bedtime.
It is also recommended to establish consistent bedtime and wake-up schedules. This helps to give structure to a child’s day and also trains their body’s natural clock. Such consistency can help improve the quality of a child’s overall sleep.
Being mindful of the types of activities children engage in on screens also helps. Watching television or movies can be particularly stimulating and should be limited before bedtime. Slower paced activities such as reading a book or using educational websites might provide better alternatives.
Creating Screen Time Rules
Having clear rules around screen time helps to ensure that children are getting adequate rest. Examples of such rules include:
- Limiting total screen time
- Tracking screen time using an app
- Keeping screens out of children’s bedrooms or at least away from their beds
- Turning off all devices at least two to three hours before bedtime
- Establishing clear guidelines around the types of activities children can engage in on screens
Conclusion
Screen time can have an impact on children’s sleep which can, in turn, affect a range of behaviors and outcomes. Establishing healthy rules and strategies for limiting screen time before bedtime and creating a consistent bedtime routine can help promote good sleep habits in children.