Understanding the Impact of Electronic Devices on Children’s Sleep
As electronic devices become more and more popular in all aspects of our lives, it is becoming increasingly evident that their usage is having an effect on the quality of sleep that we, and our children in particular, are getting. Studies have shown that using devices in the bedroom at night can harm both the amount of sleep that children are getting, as well as the quality of sleep.
The blue light which many devices project has a tendency to hurt the release of melatonin in children’s bodies. This hormone is the body’s natural regulator of the sleep-wake cycle, and reduced levels of it can prevent children from being able to reach a deep and restorative sleep.
Parents and caregivers have an important role to play in ensuring healthy sleep for their little ones, with limiting electronic device usage close to bedtime being one of the most important steps.
Blue Light and Sleep
It is National Sleep Foundation’s recommendation that all devices are switched off at least an hour before bedtime, to give children’s bodies a chance to start producing enough melatonin for a healthy and restful sleep. The blue light that electronic devices project is particularly effective in suppressing the production of Melatonin, making it particularly disruptive to children’s sleep patterns.
Research has yet to be done that can specify an exact time past which it is unsuitable for children to be exposed to electronic devices before sleep, however, National Sleep Foundation have stated that discouraging device usage close to 8pm is generally the safest bet when it comes to avoiding sleep disruption.
Setting Healthy Habits
One of the central elements of setting up healthy sleep practices for children is setting a consistent bedtime routine. When done correctly, having a structured bedtime routine that includes switching off all devices can make it easier for children to wind down and relax in time for sleep.
If possible, it is also advisable that device screens are set to night mode or to filter out the blue light when in use close to bedtime. This can drastically reduce the amount of disruption the light causes, and can help children fall asleep more comfortably and restfully.
It is important to note that sleep is a priority for children’s physical and mental health. Therefore, it is paramount to make sure that proper sleep habits are set in place from a young age, to sleep disruptions from electronic devices are minimised.
Changes to Make
- Switch off all electronic devices at least an hour before bedtime
- Encourage children to have a structured wind-down routine
- Set device screens to night mode
- Discourage electronic device usage past 8pm
Conclusion
To ensure optimal sleep for children, parents and caregivers must ensure a safe and consistent bedtime routine, and make sure that electronic devices are used in moderation. Limiting device usage close to bedtime, and setting screens to night mode can drastically reduce the disruption that blue light can cause.