Children between the ages of 8 and 12 are now spending around four to six hours a day watching TV or using smartphones, gaming consoles, or computers. Older teenagers are spending up to nine hours a day on these devices, according to the American Academy of Child and Adolescent Psychiatry (AACAP). This excessive screen time can have negative effects on children’s health, particularly impacting their sleep quality and behavior.
Study Shows Link Between Screen Time, Poor Sleep Quality, and Behavioral Problems in School-Aged Children
A recent study published in the Early Child Development and Care journal examined the impact of screen time on schoolchildren’s sleep quality and behavior changes. The study surveyed mothers of preschool-aged children in Shanghai and found that many children were not adhering to screen time recommendations. The researchers discovered a connection between screen time and sleep disturbances, leading to increased risks of anxiety, hyperactive attention problems, and depression.
Furthermore, excessive screen time is associated with heightened hyperactive attention problems in children, as well as emotional symptoms and peer problems. It disrupts sleep patterns and can lead to difficulties falling asleep due to overstimulation and blue-light exposure.
Another study found that excessive screen time, particularly from short-form videos, is linked to poor sleep quality and social anxiety among adolescents. This habit of using screens before bedtime displaces time that could be spent sleeping and impacts melatonin production, essential for optimal sleep.
Excessive Screen Time Impairs Academic Performance and Development
Besides affecting sleep and behavior, excessive screen time also hinders children’s learning and academic performance. Studies have shown that prolonged screen exposure can negatively impact cognitive skills, language development, and social-emotional development. Screen time can lead to lower cognitive abilities, academic performance, and hinder language development through reduced interactions with caregivers.
Furthermore, digital media, including games, apps, and social media, are designed to be addictive, releasing dopamine in the brain’s reward center. This addiction to digital devices can be detrimental to children’s overall well-being and development.
However, this also causes addiction and can result in anxiety, depression, and other physical issues. But why do people find it difficult to resist social media despite these negative effects? Jacqueline Sperling, Ph.D., a psychologist at McLean Hospital, explains that unpredictable outcomes increase the likelihood of repetitive behavior. For instance, like a slot machine that keeps players engaged due to the possibility of a potential reward, social media sites also keep users engaged due to the unknown outcome of how many likes a picture will get or when it will receive likes. This unpredictability and possibility of a desired outcome keep users hooked on these sites.
It is particularly concerning that young children, especially those under the age of 2, are more prone to addictive behavior compared to older children and adults. Despite this, many parents give their children cellphones or tablets for entertainment or to manage tantrums without realizing the long-term harm this may cause.
Another issue with using digital devices is that they expose children to harmful electromagnetic fields (EMFs) which can disrupt cellular energy production and lead to oxidative stress, especially detrimental for developing brains and bodies.
To combat smartphone addiction in children, social psychologist Jonathan Haidt recommends delaying smartphone use until high school, avoiding social media until age 16, implementing phone-free schools, and encouraging more independence and real-world activities for kids.
After initiating a digital detox, ensuring children get sufficient sleep is crucial. Guidelines from the National Sleep Foundation suggest the amount of sleep children need based on age. Implementing healthy sleep habits, such as removing gadgets from the bedroom, establishing a regular bedtime routine, and getting sunlight exposure in the morning, can help optimize sleep quality. Being a good role model by limiting electronic device use and practicing good sleep habits yourself can also encourage better sleep for your children. Utilice cortinas opacas o sombras o use una máscara para los ojos.
• Evite beber líquidos dentro de las dos horas antes de irse a la cama — Esto reducirá la posibilidad de tener que levantarse e ir al baño, o al menos minimizará la frecuencia.
• Haga ejercicio regularmente, pero no lo haga dentro de las tres horas antes de acostarse — ¡Incluso 30 minutos de ejercicio de intensidad moderada diariamente mejorarán su sueño! Sin embargo, no haga ejercicio muy cerca de la hora de acostarse o le mantendrá despierto.
• Evalúe su colchón y almohada — Dormirá mejor cuando su colchón y almohadas sean cómodos y firmes. Considere reemplazar su colchón después de nueve o diez años, que es la expectativa de vida promedio de un colchón de buena calidad.