Sleep and Screen Time: How Digital Devices Affect Sleep
Technology has become integrated into virtually every aspect of modern life. Apple, Samsung, Google, and other major tech companies have molded our lives around their devices. While these devices offer convenient, previously unimaginable access to information, entertainment, and communication, they can also have detrimental side effects once used too much. Among the most dangerous is their impact on sleep quality.
It is increasingly common for children from a young age to have access to technology in the form of smartphones, tablets, laptops, and more. While the number of hours spent exposed to blue light emitted from digital devices of all types is rising, so too are the number of sleep-related problems occurring. Mental health issues and physical ailments are common side effects of sleep deprivation. To avoid these, learning the effects of digital device screen time is essential.
Understanding the connection between sleep and digital device usage is critical for forming healthy lifestyle habits. Parents have a duty to exercise moderation when allowing children of any age to use technology, as children and adolescents need a minimum of 8–10 hours of sleep in order to grow and develop properly. Taking meaningful steps to decrease their screen time each day can help reach that goal.
The Connection Between Digital Devices and Sleep
According to a study conducted by the South African Department of Science and Technology, eight out of ten teenagers are exposed to blue light emitted from digital devices before bed. The study also states that the average 12-18-year-old spends a minimum of two hours every night scrolling through social media apps, playing video games or watching TV.
The myriad of digital devices that adolescents use late at night can seriously impede the quality of their sleep. The light that these devices emit stimulates the body and brain, making it harder to fall asleep during their normal bedtimes. Furthermore, the light emitted is bright enough to nudge the body’s circadian rhythm into action, making getting up in the morning even more difficult.
Negative Effects Of Sleep Deprivation
Sleep deprivation often leads to learning and memory difficulties in adolescents, as well as a growing risk for physical health issues. Poor sleeping habits can cause issues such as reduced vision, weakened immune system function, high blood pressure, chronic fatigue, weight gain, anxiety, and depression. All of these effects can have a long-term impact on an adolescent’s life.
Chronic sleep deprivation has also been directly linked to poor academic performance. Cognitive functions such as memory, creativity, problem-solving, attention, and focus are affected negatively due to lack of sleep. Furthermore, studies have established a link between sleep deprivation and a higher risk of obesity in children. As such, it is essential for guardians to remember that young people need at least 8–10 hours of sleep every night in order to grow and develop properly.
It is also important to remember that an undisturbed sleep pattern is vital for physical and mental health, which the blue light emitted from digital devices can directly interfere with. As such, parents should limit their children’s exposure to screen time before bed and should have conversations about the importance of healthy sleeping habits.
Moderating Screen Time To Improve Sleep
- Enforce a no-electronics policy at least one hour before bedtime.
- Minimize any displays of clocks or other time-telling devices in the bedroom.
- Encourage other activities, such as reading, journaling, or meditating before bed.
- Develop a bedtime routine tailored to your child’s age and activity level.
- Limit caffeine intake before going to bed.
- Ensure that the bedroom is kept dark and cool.
Conclusion
It is clear that digital devices can have a detrimental effect on an adolescent’s sleep quality, and thus their overall well-being. While technology itself is not necessarily bad, its overuse and especially its misused are dangerous. That is why it is essential for guardians to understand the connection between digital devices and sleep, and take the necessary steps to ensure their children are getting a healthy dose of rest.