Tag Archive for: Amanda Haney

Teens, Sleep and Screen Time

, ,

By Amanda Haney, MSW, LSW – May 29, 2024 –

How does screen time affect your child’s sleep patterns?

Sleep is important to growing and developing brains. According to the CDC, toddlers need 11-14 hours of sleep, preschool-aged kids need 10-13 hours, school-aged kids needs 9-12 hours, teens need 8-10 hours, and adults need at minimum seven hours per 24-hour time period.

Sleep is an important indication of overall physical and mental health. Several things can get in the way of a healthy sleep schedule, but in recent years screen time has been high on the list for school-aged children.

Our sleep cycle (circadian rhythm) mostly takes its cue from sunlight. Our brains register when we need sleep based on when it becomes dark. When our circadian rhythm is out-of-sync, it can lead to insomnia. According to sleepfoundation.org, smartphones, tablets, computers, television screens, and some e-readers give off short-wavelength blue light that is very similar to sunlight. The blue light from these devices not only makes individuals more alert but also prevents the production of melatonin in the user’s body.

Not getting the proper amount of sleep can cause school-aged children to struggle at home and at school. This can cause poor school performance, poor attitude, decrease in mental health, and conflicts in relationships. It can also play a part in students having the inability to self-regulate, which causes more issues that are disciplinary.

According to Afy Okoye on the website sleepdoctor.com, “Not getting sleep puts teens in a kind of haze. That can have negative effects on the way they think, react and learn. It also has an impact on their ability to control their emotions and get along with adults. Not getting sleep can cause traffic accidents and accidental injuries, and it also results in teens acting impulsively and recklessly.”

The average teen uses electronics more than seven hours a day, according to Dr. Michael Breus (https://sleepdoctor.com/teens/how-screen-time-affects-teens-sleep/). They use electronics for school, as well as personal devices such as tablets, cell phones and even televisions. When teens and school-aged children spend more time on their devices, it leads to them getting fewer hours of sleep each night.

Here are some tips to help students improve their sleep schedules and ensure they get more hours of sleep each night:

1. Set boundaries for screen time. Have a conversation with your child and let them know your limits.

2. Stop device usage at least an hour before bed. Have a set bedtime to make this easier.

3. Remove electronics from the bedroom.

4. Wear blue light-blocking glasses.

5. Set a schedule and time limit for daily usage.

6. Practice good sleeping habits. Lead by example. Show your children how you follow these rules to improve your own sleep habits.

7. Give options of activities that students can do in place of using devices, such as reading a book, coloring, journaling, or spending time with family.

Sleep plays a major role in our children’s physical and emotional health. Too much screen time influences the amount and quality level of sleep. Setting screen time limits for our children can help them improve their sleep health and overall well-being.

/by

Talk to Your Teen about the Dangers of Vaping

,

By Amanda Haney, LSW

According to the CDC, electronic cigarettes or vapes have been the most used tobacco product by youths since 2014. Many teens believe that partaking in e-cigarettes or vapes is “no big deal.” Due to this perception, the use of e-cigarettes or vapes amongst teens is rising.

Vape products work by heating a liquid until it becomes a vapor, which is then inhaled. The liquid that is being inhaled can contain oils, marijuana, and most commonly, nicotine. In 2021, the CDC reported that one out of 35 middle school students and one out of every nine high school students reported using an e-cigarette or vape in the past 30 days.

According to childmind.org, addiction is different for teens. This is due to the way a teenage brain develops, which makes teens more susceptible to addiction and poor decision making. Nicotine found in vape products can harm the developing adolescent brain.

Many e-cigarette smokers and vape users believe the use of vaping products is a safer alternative to other forms of tobacco use and will help them quit using tobacco. However, the use of e-cigarettes or vaping products is highly addictive, and some studies have shown they can be more difficult to quit than traditional cigarettes. This is due to the increased amount of nicotine in the e-cigarette or vape.

There are many factors that can lead to a teen’s decision to use an e-cigarette or vape. They may see loved ones or friends using. Companies tend to design packaging to enhance the appeal of vaping for teens with different flavors and varieties. Additionally, vaping products are cheaper and easier to acquire than traditional tobacco products. Vaping is also easier to hide from authority figures than traditional cigarettes.

There are several health risks that have been attributed to the use of e-cigarettes or vapes. Some of these are addiction, anxiety and depression, acid reflux, sleep problems, increase in thirst due to dehydration of the mouth and throat, chronic cough, nosebleeds, exposure to cancer-causing chemicals, chronic bronchitis, and lung damage that can be life threatening.

Additionally, the use of e-cigarettes and vaping products is known to increase heart rate and blood pressure, leading to increased circulatory problems. The long-term effects of e-cigarettes and vapes are still being studied.

The main action parents can take to prevent nicotine addiction is to communicate with teens about why e-cigarettes and vapes are dangerous. Provide a safe space for your child to discuss their feelings when it comes to their use of these products. Give them language to combat peer pressure and help them say, “No thank you” when offered.

Help your child understand their triggers when it comes to vape use and talk about alternative coping skills your teen can use when they are feeling stressed or having cravings. Provide them with the support and help they may need to prevent or overcome nicotine dependence and address other mental health needs.

/by