The Link Between Screen Time and Sleep

Research has consistently shown that high levels of screen time can lead to significant sleep disturbances in our children. According to Parenting Science, the light emitted by screens can interfere with the body’s natural sleep-wake cycle, making it harder for children to fall asleep and stay asleep. This disruption in sleep patterns can lead to a cascade of negative effects on overall health and development.

A comprehensive report from the World Economic Forum highlights how screen time, especially before bed, can reduce the production of melatonin, the hormone responsible for regulating sleep. This can delay sleep onset and reduce sleep quality, resulting in shorter sleep duration and poorer sleep efficiency.

Cognitive and Emotional Impacts

Poor sleep quality and duration due to excessive screen time can adversely affect children's brain development. The Economist reports that inadequate sleep can impair cognitive functions such as memory, attention, and problem-solving skills, which are crucial for learning and development.

In addition to cognitive impacts, sleep deprivation can also lead to emotional and behavioural issues. Children who do not get enough restful sleep are more likely to exhibit symptoms of anxiety, depression, and irritability. This is supported by a podcast on Spotify, which discusses how disrupted sleep patterns due to screen exposure can heighten stress levels and emotional instability in children. Within my practice of a Sleep Consultant for many years this has very much been my experience.

Social Development and Behaviours

The social and emotional development of children is also at risk when screen time affects their sleep. Reduced sleep can lead to difficulties in forming and maintaining social relationships. An Instagram video by a child psychologist emphasises how poor sleep can result in social withdrawal and emotional detachment in children, further complicating their ability to interact and empathise with others.

Recommendations for Parents

To mitigate the negative impacts of screen time on sleep, here are some actionable steps you as parents can take which have been tried and tested by me both as a Sleep Consultant and a parent: -

• Establish a Screen-Free Bedtime Routine:

This is critical to maintaining a strong, healthy cue to the brain for sleep. Create a calming bedtime routine that does not involve screens. Activities such as reading a book, taking a warm bath, or practicing relaxation exercises can promote better sleep.

• Set a Collective Unplug for Screens:

This has to be collaborative. I love the quote by Benjamin Franklin-

Tell me and I forget,

Teach me and I remember,

Involve me and I learn.

Turn off all screens at least an hour before bedtime. This helps reduce the impact of blue light on melatonin production and allows children’s bodies to naturally wind down.

• Create a Sleep-Friendly Environment:

Ensure your child’s bedroom is conducive to sleep by keeping it dark, cool, and quiet. Remove any electronic devices from the bedroom to eliminate distractions.

• Encourage Physical Activity:

Encourage regular physical activity during the day, which can help children fall asleep more easily at night. Outdoor play and exercise can also reduce the time spent on screens.

• Model Healthy Screen Habits:

Demonstrate healthy screen habits by limiting your own screen time, especially before bed. Children are more likely to adopt healthy behaviours when they see their parents doing the same.

• Bring Science in on the Importance of Sleep:

Teach children about the importance of sleep for their health and well-being. Understanding why sleep is crucial can motivate them to adopt better sleep habits.

• My Little Morphee: 

We are excited to introduce My Little Morphee, a screen-free sleeping device designed for children aged 2-8. This innovative gadget offers a delightful storybook experience, fostering positive sleep associations, making it perfect for long car rides or flights.

“My Little Morphee” is highly recommended as an alternative to screens by Julie Mallon and you can purchase for AED 472 (+ AED 20 delivery) by contacting [email protected].

Our children live in a digital world, but their brains are not ready for the impact of the screen.

Change is never easy, but we have to take their lead as parents as you have the wisdom your children do not have – yet. Balancing screen time is essential for promoting healthy sleep and overall well-being in children. By being mindful of their screen exposure and implementing strategies to improve sleep hygiene, you can support your children in developing healthy habits that will benefit them throughout their lives.

Ensuring that our children get enough quality sleep is fundamental to their cognitive, emotional, and social development. The science shows us this- lets be the best role models we can for our children and I guarantee – they will thank you in the future.