Screens and Sleep: What's the Connection for Young Children?
As a parent, one of the most challenging aspects of raising a child is ensuring they get enough sleep. It's not just about parental sanity; sleep is crucial for a child's brain development, learning, and maintaining a healthy weight. However, in today's digital age, the impact of screens on sleep is a growing concern, especially for young children.
The Research
Our new study, conducted by the Australian Centre of Excellence for the Digital Child, surveyed 3,324 families with children aged six months to six years from across Australia. The research aimed to examine the relationship between sleep and screen use in young children, and the findings were eye-opening.
Early and Frequent Exposure
The study revealed that children in the surveyed families were exposed to digital technologies early and often. This is concerning, as it may have different effects on their sleep depending on their age, the type of device they use, and when they use it.
Age and Device Type
For instance, fewer than half of children aged two to five met the national guidelines of less than two hours of screens per day. This is similar to other studies, showing that many parents struggle to limit screen use in everyday family life. Additionally, the use of devices in bedrooms, particularly handheld devices, was occurring from infancy and increased across each age group.
Sleep Patterns
When it comes to sleep, the study found that screen use may not have as strong of an influence on infant sleep as other social or biological factors. However, as children get older, the impact of screens on sleep becomes more pronounced. For example, for every hour of handheld device use per day, two-year-olds went to bed almost 30 minutes later, and three-year-olds not only went to bed later but also slept less overall and showed greater difficulties functioning the following day.
Evening Screen Use
Evening screen use also told a similar story. Children who more frequently used any type of screen in the two hours before bed had shorter sleep, later bedtimes, and more sleep problems across most age groups from one to five years. This is compared with children who had limited or no screen use in the two hours before bed.
What Does This Mean for Your Family?
The good news is that these findings point to specific, achievable changes for families that may help their kids' sleep. Current screen-use guidelines focus on how much screen time children have, but our research suggests that where, when, and on what device may also matter.
Concrete Steps
Here are some concrete steps you can take to protect your child's sleep:
- Remove screens from bedrooms as much as possible. Having screens in bedrooms may lead to longer use times and using screens closer to bedtime. If there are no screens in bedrooms, this may reduce children thinking of their bedrooms as a place for exciting activities.
- Create a relaxing pre-bed routine. If you think screens may be interfering with your child's sleep, consider reducing or replacing screens before bed with activities like play, movement, reading, and bath time. Families and children are all different, and needs change. But when possible, having a predictable nighttime routine for young children is great for getting them ready to sleep.
- Limit bright, handheld screens, held close to the face, especially before bed. Light emitted from screens and even our environment can interfere with our sleep-promoting hormone, melatonin.
In conclusion, while screens are not going away, with some simple adjustments to where and when they are used, families can protect the sleep their children need. As parents, it's crucial to be mindful of the impact of screens on our children's sleep and take proactive steps to ensure they get the rest they need to thrive.
