Screens and Sleep

Written by Bridgette Koukos, LCPC, NCC

With our ever growing life in the digital world, and more and more individuals constantly being attached to some sort of device for work or pleasure, I felt it important to discuss the effect electronic devices (iphones, tablets, laptops, etc.) have on our sleep. In my experience having spent the better portion of my professional career working with individuals ages 12-19, I have noticed the issues that have become present with many complaining of insomnia, difficulty falling asleep, or staying asleep. Reports are beginning to show that over the last two decades, any sort of screen-time device is causing more and more issues, specifically for children and young people (CYP). 

In a large-scale survey, approximately 77% of adolescents reported having sleep difficulties, with 60% relying heavily on caffeinated beverages in order to function throughout the day. The American Academy of Child and Adolescent Psychiatry and the American Academy of Pediatrics reports that children 8 years and under should be limited to 1 hour or less per day of screen time. And those between the ages of 8-12 years should be limited to 2 hours per day. Yet the current average in most America households is approximately 4-6 hours daily at minimum.

Studies are showing that using electronic devices results in cognitive, physical, and psychological consequences from insufficient sleep. Having sleep problems earlier in life predicts a greater likelihood of short sleep durations and nocturnal awakenings.  Additionally, sleep problems is related to the development of behavioral and emotional problems starting as early as age 4. 

From the aforementioned study, 50% of the parents believe that placing their young children in front of a TV prior to bed helps them wind down. However, research shows that the light from TV actually delays proper sleep cycles. In addition, if you fall asleep with the TV on throughout the night, the blue light that is emitted prevents the brain from entering into proper REM sleep (the phase of sleep in which most dreams occur, and also where healthy brain development occurs such as mental and emotional processing). Without children getting proper REM sleep, brain development can suffer and can also result in CYP having difficulty manage emotions properly. 

I believe we can all agree that sleep is critical for our health. Watching TV or use of devices before bed has the potential to impact sleep. Insomnia may also then cause other problems such as obesity and sleep apnea. Significant insomnia problems could also lead to forgetfulness, a higher risk for depression, a higher risk of heart disease, as well as undesirable incidents such as car accidents, work/home injuries, etc. 

With that being said, you can see why it is important for us to begin to recreate healthy nighttime routines where we limit attachment to electronic devices. Below you will see a list of habits that will help promote healthy sleep:

• Rule of thumb is to tuck away your devices at least 1-2 hours before bed. 
  • This will allow the brain and body to begin decompressing
• Most importantly is to establish a routine with a sleep schedule
  • This means waking and going to bed at the same time
• Restrict time in bed
  • This means not laying in bed throughout the day
  • Only using your bed for sleep, not using it as your desk, or a palace to eat, etc.
  • We want to train the brain to equate bed = sleep. 
• Limiting caffeine, alcohol, or nicotine
  • Caffeine and nicotine are stimulants which will worsen any insomnia. To help alleviate this, try to avoid caffeine after 2pm, as half of the caffeine you consumed is still in your body 6 hours later. 
  • Although alcohol is a depressant and may make you drowsy, it is also a diuretic, which encourages the body to lose extra fluid not only in urine, but through sweat too, making dehydration worse, and the need to wake up throughout the night. 
• Using essential oils or a sound machine to help relax, and block out disturbing sounds 
• Set aside time for worry time
  • Many people have racing thoughts/worry at night due to having less things to distract them. I encourage individuals to utilize time prior to bedtime to address the worries and journal these thoughts rather than suppress them or try to address the worries while trying to sleep. 
• Reading a book
• Taking a hot shower/bath
• Practice grounding tools
  • Meditation, prayer, stretches

References

https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspx

https://www.aap.org/en/patient-care/media-and-children/policies-on-children-and-media/