Screen and Sleep

Screens:

Let’s face it, screens are fun. Fun for kids and fun for parents. Plus, they offer a bit of a break during busy days when parents need some downtime. A challenge with screens is they are very stimulating. Children (mine included!) are getting hits of dopamine every time they sit down to play a video game, watch a cartoon, or scroll social media. What is dopamine? Dopamine is the neurotransmitter in our brain that makes us feel pleasure and motivation. When we remove screens, it can lead to feelings of boredom, sadness, or even frustration for our kids. These responses may be frustrating for us as parents, and might lead to limit screen use. Children’s big reactions are often communicating what is happening in their brains, and are a signal for us to make some healthy changes.

Here are some steps to reduce screen-time ahead of school starting:

• Begin to reduce the amount of screentime gradually, until you get back to your normal rhythm. In our family, that means that there is no screentime on weekdays. It is important to be intentional about this and include your kids in the conversation.

• Allow less stimulating screens - parents may find certain shows or video games more challenging for their kids to calm down afterward. Research indicates that different screen content can impact a child’s ability to fall asleep.

• Make screentime communal – enjoy these precious last weeks of freedom by connecting together as a family when watching screens. Introduce your kids to your favourite television shows from your childhood, or check out the latest movie in theatres. When we watch screens together, we have the opportunity to connect, and laugh together. Also, increasing the time you spend doing screen-free family activities, like going for a bike ride or playing games will be helpful.

• Place screens out of sight – seeing the iPad or laptop can lead to an increased urge to watch it. (I’m storing the family iPad in my office as I write this!)

Sleep:

As already mentioned, screentime appears to have a negative impact on sleep. Sleep is such a precious commodity for our children. Good sleep is associated with better mental and physical health for our kids, and yet, most school-aged children do not get enough of it. Working in the school setting, I see many students who are not getting enough sleep, which can make learning challenging and impact their ability to sustain attention, regulate emotions, and feel motivated.

Here are some strategies to help get your kids’ sleep back in order ahead of school starting:

1. Identify how much sleep your child needs. This will vary based on age and your individual child’s tendencies. A good rule of thumb for elementary school-aged children is between 9-11 hours of sleep, and for teenagers, between 8-10 hours of sleep. Start to think what bedtimes would be required to facilitate your kids getting the amount of sleep they need.

2. It's important to make bedtime and waking times consistent. This is because our body has a natural wake-sleep cycle (called the circadian rhythm), which regulates when we begin to feel sleepy and when to wake up. Other ways to support good sleep is ensuring the bedroom is cool and dark. It's important to note that your teenage children will likely naturally fall asleep later and sleep in later - this is a normal shift in their circadian rhythm and part of their development.

3. Implement a calming bedtime routine. Research indicates that children who have a good bedtime routine fall asleep quicker and stay asleep longer. That means us parents get a better night’s sleep too! A calming bedtime routine can include snuggling up in bed and reading to your child. Even older children and teens enjoy being read to, or having a parent sit at the end of their bed to chat. Parents of adolescents know that this is often the best way to get your teen talking about life! A bedtime routine that prioritizes connection with the parent not only benefits sleep, but supports healthy parent-child attachment.

4. Begin gradually working towards the ideal back-to-school bedtime so that your kids are ready for the first day. You may find working in 15 minute increments helpful. View these earlier bedtimes as an opportunity to connect with your kids at home before the hecticness of the school year begins.

5. Eliminate screens at least an hour before bedtime and keep screens out of kids’ bedrooms. As already noted, screens can be very stimulating (rather than relaxing). The blue light that screens emit suppresses the release of melatonin

   . What is melatonin? Melatonin is the hormone that is crucial for feeling sleepy. Research indicates that bedtime screen use is associated with delayed onset of and reduced sleep in youth.

   1. The teens I work with often report having difficulty falling asleep and staying asleep because of the constant text messages and notifications they receive at all hours of the night!

Let’s face it, being a caregiver can be challenging. If you are seeking more support in how to navigate raising your children, reach out to Onyx Assessments. Our team offers assessments and parenting consultation to help you make a plan that supports your children’s success in school and life.

References

Canadian Institute of Child Health. (n.d.-a). Sleep guidelines for children and youth from birth to 18 years of age, by age group (Canada, 2017). In Growing Healthy Bodies Module. Canadian Institute of Child Health. Retrieved fromhttps://cichprofile.ca/module/9/section/4/page/sleep-guidelines-for-children-and-youth-from-birth-to-18-years-of-age-by-age-group-canada-2017/

Cleveland Clinic. (2024, January 23). Circadian rhythm. Cleveland Clinic Health Essentials. Retrieved fromhttps://my.clevelandclinic.org/health/articles/circadian-rhythm

Cross, J. F. (2023, August 24). What does too much screen time do to children’s brains? Health Matters. NewYork-Presbyterian. Retrieved from https://healthmatters.nyp.org/what-does-too-much-screen-time-do-to-childrens-brains

Doucleff, M. (2023, June 12). Tips to outsmart dopamine: Unhook kids from screens, sweets. NPR. Retrieved from https://www.npr.org/sections/health‑shots/2023/06/12/1180867083/tips‑to‑outsmart‑dopamine‑unhook‑kids‑from‑screens‑sweets

Evans‑Whipp, T. J., & Gasser, C. (2020). Are children and adolescents getting enough sleep? In Growing up in Australia: The Longitudinal Study of Australian Children, Annual Statistical Report 2018 (Chapter 4). Australian Institute of Family Studies. Retrieved fromhttps://www.researchgate.net/publication/338569534_Are_children_and_adolescents_getting_enough_sleep

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LeBourgeois, M. K., Hale, L., Chang, A. M., Akacem, L. D., Montgomery‑Downs, H. E., & Buxton, O. M. (2017). Digital media and sleep in childhood and adolescence. Pediatrics, 140(Supplement 2), S92–S96.https://doi.org/10.1542/peds.2016‑1758J

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007