Cell phones and screens are impacting your child’s sleep

CNN
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Nowadays, teachers are often faced with classrooms full of tired students who stay up late drawing or playing games on their screens.

A new study has found that cell phones, tablets, and computers can negatively impact children and teenagers’ sleep duration and quality. Even those who don’t use their devices in the bedroom struggle with falling asleep and experience daytime sleepiness, according to an analysis published in JAMA Pediatrics.

The research, conducted by Dr. Ben Carter and his team at King’s College London, discovered a consistent pattern across different countries and practices.

To reach their findings, Carter and his co-authors analyzed hundreds of studies conducted between 2011 and 2015. After filtering out irrelevant information, they conducted a meta-analysis.

The results didn’t come as a surprise to many parents. The study team found a strong and consistent link between bedtime media use and poor sleep quality, as well as excessive daytime sleepiness.

Surprisingly, the researchers also found that children who didn’t use their devices in the bedroom still struggled with falling asleep and experiencing sleep problems. The technology’s lights, sounds, and content can be stimulating.

While acknowledging the limitations of the analysis, which relied on self-reporting from parents and children, Dr. Carter highlighted that most readers could probably relate to the statistics based on their own family experiences.

In a survey conducted by the National Sleep Foundation in the US, it was found that 72% of children and 89% of teenagers have at least one electronic device in their sleeping area. The study also revealed that much of this technology is used while they are sleeping.

The researchers, including Dr. Carter, argue that this widespread use of technology disrupts children’s sleep by delaying their bedtime, often due to watching videos or playing games on their devices.

Additionally, the light emitted by these devices can interfere with our internal biological clocks, known as circadian rhythms. This disruption can affect the release of melatonin, a hormone that promotes sleep. The researchers explain that the artificial light can suppress melatonin production and make it harder to fall asleep.

Another aspect highlighted by Dr. Carter and his team is that the online content itself can be emotionally stimulating, causing children and teens to stay awake even after they stop using their devices.

Dr. Sujay Kansagra, Director of the Pediatric Neurology Program at Duke University Medical Center and not involved in the study, emphasizes the importance of sleep for children’s overall well-being. Sleep plays a vital role in brain function, memory, self-control, attention, immunity, and heart health, among other factors.

Dr. Kansagra points out that the first three years of life are crucial for brain development and require an adequate amount of sleep. The presence of devices in children’s rooms may disrupt their sleep, hindering the development process.

It is possible that children who have access to devices in their rooms may not prioritize getting enough sleep, negatively impacting their sleep hygiene. Dr. Kline, associated with the American Sleep Association, agrees and suggests that this lack of sleep could be linked to conditions like ADHD.

Dr. Neil Kline, representing the American Sleep Association, acknowledges the vital role of sleep in child development, although the science behind it is still not fully understood. Recent research has also explored the connection between sleep disorders and conditions like ADHD.

Dr. Kline adds that the findings of the study align with the belief among sleep experts that technology greatly influences sleep hygiene, especially during the teenage years. He highlights the importance of personal experiences and anecdotes from experts in shaping this understanding.

Good sleep hygiene involves creating a quiet environment, which means removing things that can interfere with sleep, such as electronics, TVs, and even pets if they disturb sleep, according to Dr. Kline.

The National Sleep Foundation advises having at least 30 minutes of “unplugged transition time” before bed to promote better sleep. Powering down devices can contribute to a restful night’s sleep.

Some tips for good sleep hygiene include avoiding physical or mental exercise close to bedtime, establishing a regular sleep schedule, limiting exposure to light before bed, refraining from consuming stimulants like alcohol, caffeine, and nicotine before sleep, and creating a calm, dark, and comfortable sleep environment.