Turn off the tech early so kids get a great night’s sleep
As research shows children who use tech before bed can lose sleep as a result, LISA SALMON asks experts how to help youngsters sleep soundly
CHILDREN’S tech obsession can be hard enough for parents to deal with during the day – but new evidence suggests they should be concerned about the effect it’s having on kids at night too.
Research shows that the 40% of children aged between six and 11 years who use mobile phones, laptops or tablets in the hours before bedtime are getting around 20 minutes less sleep a night than kids who don’t use tech in the run-up to bedtime. So children who use tech before bed every night could end up with a sleep debt of around 121 hours a year.
The research, led by cognitive developmental psychologist Dr Anna Weighall from the University of Sheffield, in conjunction with the University of Leeds and Silentnight, questioned 1,000 parents, and also found that on average, children slept 60 minutes less if technology devices were in the room, compared to those who slept in a tech-free zone.
“Technology can benefit our lives in so many ways,” says Dr Weighall, “but parents need to be aware of the negative impact it can have on children when it comes to sleep.
“The presence of tablets and phones in a child’s bedroom, even if they’re switched off, can leave them feeling unsettled.
“A 20-minute sleep debt may not seem a lot, but if you look at it over a year, or even throughout their childhood years, you begin to see the significant impact of a tech-filled bedtime routine. Having clear rules about the use of technology close to bedtime is a small change that has the potential to make a really big difference to our children’s daily lives.”
When light levels drop in the evening, our circadian timer switches on and stimulates the production of the sleep hormone melatonin, but the use of tech before bed disrupts this natural process, explains Dr Nerina Ramlakhan, Silentnight’s sleep expert.
Dr Ramlakhan says screens on phones and tablets emit blue light which suppresses the production of melatonin and stimulates production of the chemical dopamine, which makes us feel alert.
“By establishing a regular sleep routine, without mobiles or tablets, children will sleep better, perform better at school, and be happier and healthier as a result,” she stresses.
“Concentration and the ability to learn can be severely affected by lack of sleep, so I urge children and parents to put down technology at least 90 minutes before bedtime.”
The research also showed one in 10 parents feel unable to ensure their child gets the sleep they need. However, child sleep specialist Andrea Grace has these tips to help school-age children get a good night’s sleep:
Using tech at bedtime might end in a night of broken sleep
A few simple steps should ensure a healthy stretch of dream time
Dr Anna Weighall
Dr Nerina Ramlakhan