How Does Screen Time Affect Children's Sleep?

According to the American Academy of Child and Adolescent Psychiatry, children between 8 and 12 years of age in the United States get an average of 4-6 hours of screen time per day. Some get even more, with teens hitting up to 9 hours of screen time daily. The consequences of excessive technology use extend beyond wasted time, as it can be destructive to sleep and overall health. Why is this the case, and what can you do about it? In this article, I'll outline how screen time affects children's sleep, the role of blue light, and how to limit screen time. Lastly, I'll discuss the other effects of screen time.

Screen Time and Sleep

To start, what's the connection between screen time and sleep? In the United States, sleep deprivation is common among all age groups, as is the overuse of screens. Although both of these things are prevalent, however, neither should be brushed off. School-age children need 9 to 11 hours of sleep per night, and not getting enough can have adverse effects on mental and physical well-being.

Here's what the research shows:

• Screen time in the evening is linked to an increase in sleep problems. 
• The amount matters; every additional hour of screen time further increases problems with sleep.

The issue could be even greater among people with ADHD. Why? Children with ADHD are more prone to internet addiction. Furthermore, people who live with ADHD are more likely to experience sleep disorders when compared to people without ADHD. Discover tips for helping ADHD kids manage screen time.

Does Blue Light Affect Sleep Patterns?

The effects of screen time on sleep are often linked to blue light. This isn't just a hypothesis but a fact. The blue light produced by electronic devices delays the natural production of melatonin (the sleep hormone), promotes general alertness, makes the brain believe that one is "awake" even if it is nighttime, and causes less REM sleep - a critical sleep stage - and pushes back the body's circadian rhythm.

Recommended reading: How to Naturally Help your Child with ADHD Sleep Better

Reducing blue light

To reduce blue light, you need to know where the exposure is coming from. That way, you will know what items and activities to be mindful of. Among some of the most common sources of blue light are smartphones, television, computer screens, LED lights, tablets, and e-readers. When these products are in use, blue light glasses and blue light shields for devices like computers and laptops can be helpful. Some devices also have settings that make the light less harsh.

How to Limit Screen Time

Although they can reduce some of the effects of blue light, blue light glasses, shields, and adjustments to device settings aren't enough to eliminate all of the consequences of too much screen time. As a parent, you may wonder how to limit screen time, especially for kids who tend to overuse technology. Here are some tips that you and your family can use to help limit your child's screen time.

Implement rules and routines

Take stock of when your child currently uses electronics and how much. Is it regulated? If not, it may be time to build a bedtime routine. When you create that routine, set aside specific periods in a given day or week where screen time is permitted. That way, you will know exactly how long your child is spending with screens and when to put electronic devices away. Make sure that rules and routines are specific and clear to your child. Once you set regulations surrounding the use of electronic devices, stand your ground.

If your kid suffers from insomnia from attention deficit hyperactivity disorder, here's how to build an ADHD child's bedtime routine.

Make their bedroom a screen-free zone

A study on 2,048 children in 4th and 7th grade found that sleeping in a room with a TV, sleeping near a small screen, and more screen time were all associated with a shorter duration of sleep. The presence of a small screen was also associated with perceived insufficient sleep or rest. This is consistent with what we know about the impact of blue light on sleep. To avoid the use of screens before bed and improve sleep, make your child's bedroom a screen-free zone. Better yet, build a relaxing bedtime routine that supports sleep and helps replace screen time. There are plenty of apps that promote better sleep in kids.

Involve children in other activities

If your child doesn't have other structured activities, they may use screens more often. Art classes, sports, play dates or other social opportunities, and reading time are all examples. Add a sustainable activity to your child's life that will keep them occupied and stimulated so that they use screens less.

Be mindful of the content

It's important to be mindful of the content that your child consumes. Whether it's a TV show, game, app, or website, there are some types of content that you may want your child to avoid as a parent. For example, violent content. You may choose to purchase specific games (e.g., educational games only), or you may only allow movies and television in parts of the home that allow you to watch or listen. This may vary based on age group and other factors, and the content you allow is up to you, but when the options aren't endless, it may be easier to limit the time spent with screens.

Power devices off entirely

When it is not time to use electronics, power them off entirely. Likely, even as an adult, you've picked up your phone or gravitated toward the TV, tablet, or another electronic device as an unconscious habit. If electronic devices are powered off, it's less likely that this will happen. Since the device will be inactive, it will not make noise or light up, which may reduce the potential for distraction. Although excessive blue light during the day can also affect sleep, it's particularly crucial to power electronics off at night. Ideally, when they aren't in use, electronics should be both turned off and stowed away. There are many apps to control screen time and power devices off automatically.

Act as an example

If you have a tendency to overuse electronics, it may be ideal to reduce screen time yourself to set an example for your child. Of course, there might be times when you do need to have electronic devices, such as a phone or computer, out for work or for another reason. However, you can act as a role model by opting for non-technology-based hobbies or by not watching TV or using your phone when you are in bed. Plan time to play board games, active games such as tag or frisbee, go to the park or do something else with your child instead. Although children are more sensitive to the impacts of blue light, adults aren’t immune, and excessive use of screens or the use of screens before bed might just be affecting your sleep, too.

Other Effects of Screen Time

Limiting screen time can improve sleep duration and quality, whereas too much has a negative impact on sleep. That said, what are the other effects of screen time? In addition to sleep problems, we know that too much screen time is also associated with:

• Depressive symptoms 
• Dry eyes, blurry vision, and eye fatigue
• Lower levels of physical activity 
• Behavior and attention problems
• Headaches

Orthopedic effects, cardiovascular effects, and, in cases of exposure to violent content, an increased risk of violent or antisocial behavior are also noted. Lack of REM sleep can affect memory, learning, immune system functioning, and blood sugar. If your child has continued trouble sleeping or you can't seem to find a solution for challenges with sleep, make sure to consult with their doctor, as there could be an underlying cause.

Takeaway

Too much screen time can have a negative effect on children's sleep and overall well-being. There are ways to limit screen time as a parent, ranging from the introduction of other activities and setting boundaries around when screen time is allowed to making the bedroom a no-technology zone. Professional help may be necessary if trouble with sleep persists.