A question that has come up in my work is how does screen time impact sleep?
Screen time can impact our sleep in a variety of ways.
One impact of screens on our sleep is found with light exposure. This can get really scientific, so I will just share a brief summary. Our circadian rhythm and our bodies production of melatonin, both of which help regulate sleep, are sensitive to light. Screens emit light, and specifically blue light. Exposure to blue light before bedtime can make it more difficult to fall asleep as well as stay asleep.
In addition to this, screen time can be really stimulating. It may seem like it’s relaxing, but screen time is actually activating our brains. Also, the content can be exciting and get our kids going and at times it can also be scary. Even shows or games that we may not think are scary can sometimes bring up fears for our little ones. For example, maybe a cartoon has an animal that your child is afraid of. Even if this animal isn’t being scary in the show, it can still strike up fears for your child and create stress for their body which can impact sleep. Further, screen time that is scary can contribute to nightmares which can also disrupt sleep.
A second hand impact of screen time on our sleep is that too much screen time can mean that our children aren’t getting enough physical activity. Our kids have lots of energy and need lots of opportunities to be active and move their bodies. Making sure this need is met also helps support sleep.
When should we have screen time?
In general, I recommend turning off all screens at least one to two hours before bedtime. Aside from this, I would say to pick when it makes sense for your family.
How much screen time is okay?
The AAP suggests avoiding screen time for children under 18 months, aside from video calls. For children over two, it’s suggested to limit screen time to no more than one hour and for school aged children no more than two hours of screen time for entertainment.
It’s also suggested to be with your children during their screen time, watching it with them and engaging with them. I know this can be hard and many parents will use screen time as a break or when they need to get something done. Personally, I feel like if you are aware and doing your best, then that is all you can do. I do think it’s important to monitor what your children are watching and being exposed to. If my daughter wants to watch a new show, I will always watch a few episodes with her before I let her watch it on her own. This is a lesson I learned though as I let her watch a new show while I was doing housework and it ended up being scary for her.
What about educational programming for babies?
While there are shows geared specifically towards babies, they do not need screen time to learn. Infants and toddlers learn best through play, through doing things and interacting with others. I have known some families that have received pressure from relatives to show their baby a certain educational show, but it’s really not necessary. Your child is not missing out educationally or developmentally if they aren’t exposed to screens.
Any ideas on how to cut back on screen time for kids?
If you feel that you need to cut back on your child’s screen time here are some tips.
- Depending on the age of your child, you can talk to them about it and the reasons why you are cutting back.
- Create a visual schedule or some other visual cue for when screen time is over.
- Using a timer can be another cue for when screen time is over.
- Gradually cutting back over the course of several days is another option.
- Having screen time be incorporated into the daily routine, so there is a designated time when screens are allowed and when they are done can also be helpful. For example, in our home there are no screens after dinner.
Are there any exceptions?
This is my personal opinion. For me, personally yes there are exceptions. When my daughter was sick recently, we had a lot of screen time. She needed to rest her body and I still needed to get things done, so we definitely had extra screen time and I was okay with that. We will also have family movie nights from time to time. This is something we will do on the weekend, so that no one has to get up early the next morning for work or school, and we don’t do it all the time so it makes it a fun, special activity.
Also, video calls with family close to bedtime could be an exception. iPhones have a “Night Shift” setting which is supposed to turn the light warmer and reduce the amount of blue light. I have not come across research on the effectiveness of this, but I think it can be a helpful option to try.
Other things to keep in mind with screen time and sleep:
- I suggest avoiding having any screens in the bedroom. This can set up poor sleep habits and can lead to sleep disturbances.
- Consider establishing a family plan around screen time. For example, your family could decide to have no screens during meals or to have a set time that all screens are done for the day.
- Everything discussed here applies to us as adults, too! Being aware of our screen time usage can help improve our sleep as well, which isn’t a bad thing especially if you have a little one interrupting your sleep already!
Sources:
Brown, G. (1994). Light, melatonin and the sleep-wake cycle. Journal of Psychiatry & Neuroscience, 19(5). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188623/
Hale, L. Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21. Retrieved from https://doi.org/10.1016/j.smrv.2014.07.007.
Janssen, J., Martin, A. et. al. (2020) Associations of screen time, sedentary time and physical activity with sleep in under 5s: A systematic review and meta-analysis. Sleep Medicine Reviews 49 (101226). Retrieved from https://doi.org/10.1016/j.smrv.2019.101226.
Shah, N. (2018). It’s all about the blue lights – screen time before bed is associated with poor sleep. https://www.lab39.com/2018/04/13/its-all-about-the-blue-lights-screen-time-before-bed-is-associated-with-poor-sleep/
Tosini G, Ferguson I, Tsubota K. Effects of blue light on the circadian system and eye physiology. Molecular Vision. 2016;22:61-72. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/
Twenge, J.M., Hisler, G.C., Krizan, Z. (2019). Associations between screen time and sleep duration are primarily driven by portable electronic devices: evidence from a population-based study of U.S. children ages 0–17. Sleep Medicine, 56. Retrieved from https://doi.org/10.1016/j.sleep.2018.11.009.
https://publications.aap.org/pediatrics/article/132/5/958/31699/Children-Adolescents-and-the-Media?_ga=2.188705384.1922728899.1653315502-1696306127.1652907026
