Tag Archive for: screen time

Teens, Sleep and Screen Time

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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.

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Parenting in a Digital World

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By Haley Droste, LSW – May 26, 2021 –

Today’s youth have never known a time that was not heavily focused on the digital world. Even before a global pandemic shifted work, school, and social events to online spaces, children today have been experiencing a childhood that is very different from that of their parents.

Technology provides amazing opportunities for our young people, but navigating the digital world is also a heavy responsibility that children cannot and should not maneuver on their own. As summer approaches and students will have more time to spend online, here are a few tips to take into account while parenting in a digital world:

1. Embrace the opportunities while minimizing the risk. As a parent, it can be a normal response to feel the need to shield your child from technology. However, withholding technology altogether does not teach children or provide them with the skills necessary to navigate the digital world. A more effective approach is to accept the presence of the digital world and help your child navigate it successfully by traversing it with them. Parents should be the guide.

2. Be a digital role model. Be aware of your own digital presence. Think about how much time you are spending in front of a screen. Are you fully present with your children or are you behind a phone or device? Are you an example of positive digital etiquette? Remember, your children look to you for direction. Create digital rules that work for your family. Create time and opportunities at home that are without the presence of technology, and make sure you fall in line as well. Your children are more likely to comply and respect the house rules if they see the leaders of the household setting the tone.

3. Strive for screen balance. Again, the key is not avoiding technology altogether but rather to find a balance that works for your family. Try one hour of engaged family time for an hour of screen time. Create a checklist of tasks to be completed prior to any screen time, such as homework and chore completion. Create boundaries and clear expectations and be consistent. Children feel safe and secure with parents who are consistent. Be comfortable with the fact that your child will not always be happy with your parenting decisions. Don’t be afraid to set limits.

4. Start the conversation and keep it going. Talk to your child about their digital world and their experiences. Make certain your child knows you want them to come to you with problems or concerns they may be encountering online. And most importantly, when your child comes to you with a concern, be aware of your reaction. Don’t overreact. Thank them for sharing the concern with you and use the opportunity to have a meaningful conversation about the issue.

Most importantly, strive to teach your child to be resilient so they are able to bounce back from pitfalls they will likely experience online. Have thoughtful conversations and work with your child on increasing their social and emotional skills so they have the ability to manage and cope with their emotions effectively.

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