Posted on Sunday, December 1st, 2024 at 9:00 am
If you’re a parent in New York, you already know how hard it is to pry your children away from their phones or other screens. Many kids even bring their phones to bed and use them when they should be asleep. What you and your kids may not know is that using phones or other devices in bed can severely hamper their sleep quality.
New Research Illustrates Dangers for Children of Using Screens Before Bed
Recent findings published in JAMA Pediatrics and discussed by one of the study’s authors in Sleep Review highlight the serious impact of screen use before bedtime on children’s sleep. The study involved 84 adolescents who used wearable cameras to document their evening activities, including screen use, for two weeks. Researchers also monitored the subjects’ sleep patterns using wrist-worn actigraphy devices, which measured sleep duration and quality.
The study found that interactive activities, like gaming or using multiple devices simultaneously, were particularly disruptive compared to passive activities, such as watching videos. The findings showed that almost all participants (99 percent) used screens within two hours before bed, and more than half continued using screens once in bed. Adolescents who engaged in interactive screen activities, such as gaming or juggling multiple devices, experienced greater sleep disruptions than those who watched passive content like videos. On average, screen use in bed delayed sleep onset by about 30 minutes and reduced overall sleep duration.
Tips for Limiting Screen Use and Improving Sleep Quality in Children and Adolescents
Limiting screen use before bed can significantly improve children’s and teens’ sleep quality. Parents often face challenges in reducing screen time, but a few practical strategies can make a big difference. Here are some tips to help:
- Set a Screen-Free Bedtime Routine: Encourage your children to try activities like reading, drawing, or journaling during the hours before bed. This helps shift focus away from screens while promoting relaxation.
- Create a Technology-Free Sleep Environment: If possible, keep your children’s phones, tablets, and other devices out of their bedrooms. Encourage them to use an alarm clock instead of a phone to wake up in the morning.
- Establish Clear Rules: Set limits on screen time in the evening and communicate these boundaries. For example, you could establish rules for no screens after 8 p.m. or within an hour of bedtime.
- Use Parental Controls: Take advantage of built-in screen time limits or parental control apps to manage device usage, particularly for younger children.
- Lead by Example: Model healthy habits by reducing your screen use before bed. When parents avoid screens in the evening, children are more likely to follow suit.
- Dim the Lights on Devices: If your children insist on using screens before bed, adjust their devices’ settings to reduce blue light exposure, which can interfere with sleep.
- Designate a Charging Station: Set up a central location to charge all your children’s devices, keeping them out of their bedrooms.
Struggling to Get a Good Night’s Sleep? Call Silent Night Therapy Today
At Silent Night Therapy, we know how hard it is for children and adults to get a good night’s sleep. We offer a wide range of treatments to help treat sleep disorders, including custom oral appliances for people struggling with sleep apnea. We’re here to help you get the rest you need to live your best life. Call 631-983-2463 now or complete our contact form to book an appointment.