Technology has become a necessity of life. We can’t imagine our lives without phones, tablets, laptops, and computers as they help facilitate everything from communication with friends and family to education, learning, and entertainment. According to a recent study, adults in the US have screen time of 11 hours per day, which increased to 19 hours per day during the pandemic. Moreover, kids between 8 and 18 years of age spend approximately 7.5 hours per day on screens just for entertainment purposes.
While screen media has become imperative in our daily lives, we should be aware that their excessive use, especially before going to bed, can be harmful to our mental as well as physical health. Let’s break it down.
Why screen time before bed is bad
As adults—and especially as parents—we should be aware of the adverse effects of too much screen time for kids as well as for ourselves. Did you know that excessive use of screens can affect our mental, physical, behavioural, social, and cognitive well-being?
During the day, kids have to use digital media for educational purposes as most teaching methods are now aligned with online sources. Adults are no exception. They too have to use phones, tablets, and laptops for work. So, after this, nighttime should be free of any screens for kids and adults alike.
Screen time before bed is becoming the new normal and is considered a source of relaxation and entertainment. Without realizing it, we compromise our health and quality of life by using too much screen media before bed.
Here are some of the consequences of too much screen time before bed.
Disrupted sleep cycle
Screens of digital devices, including smartphones, tablets, laptops, and television, emit blue light. When there is excessive use of screens in the evenings or just before bed, this blue light suppresses the secretion of melatonin in our brains. Melatonin is a hormone that stimulates sleepiness in our bodies and helps us relax before sleeping. After the suppression of melatonin, we become more and more alert and our self-selected sleep time is delayed. This disturbs the natural sleep-wake cycle of the body, leading to poor-quality sleep and us feeling tired the next morning. This interferes with our daily routines too.
Sleepiness during the day
Our bodies are naturally accustomed to the 24-hour sleep-wake cycle, or circadian rhythm. By using too much screen time in the evening, we disturb that cycle and a lack of sleep hits our body.
According to a pilot study, most adolescents who spent too much time on their digital devices late at night fell asleep during school hours.
The lack of sleep in the night consequently affects us during the day. We feel drowsiness and fatigue, eventually losing the much-needed focus on studies, work, or any other scheduled activities. In addition, our productivity is also affected as we are unable to give 100% to our tasks and succumb to lethargy.
Reduction in sleep time
As a student or a professional in any industry, you have a set routine to follow on weekdays. In school or at work, we have to carry out our specific jobs to ensure a balanced life.
So, what happens when we try to disturb that by using too much screen time in the evenings or before bed?
Naturally, our bodies become more alert and our minds refuse to relax. This alertness is escalated when we play exciting or violent video games. Our scheduled sleep time is delayed and we don’t get enough sleep.
Reduced sleep affects our bodies in several ways. Some of the symptoms of reduced sleep are lethargy, constant exhaustion, sleepiness at unusual times, lack of concentration, and poor metabolism.
Effect on children’s health
As parents, we are always concerned about our children’s health. We try to introduce them to healthy food and physical activities. But we tend to overlook other habits such as screen time before bed.
According to a study, kids who used too much screen media before bed were diagnosed with poor sleep quality and less downtime. With poor sleep quality, kids feel worn out and drowsy in the mornings. They show a lack of concentration in their daily routines and are unable to focus on their studies and other extracurricular activities properly. Moreover, their mental and physical health is affected, which hampers their social interactions as well.
In addition, excessive usage of screen media promotes sedentary behavior and lifestyle. Kids who spend too much time sitting and playing video games or watching TV are subjected to an increase in lipids and blood pressure levels. This puts them at risk of cardiovascular disorders.
What should we do?
Sleep is an important factor in determining our overall health. Delayed sleep schedules and poor quality of sleep lead to adverse health conditions and disturbed daily routines. As we all know, prevention is better than cure. Changing some screen time routines can lead you to a healthy and comfortable life.
Here are some tips to make your and your kids’ bedroom a screen-free zone before bed:
- Make sure that you and your kids turn off your screens 1 hour or at least 30 minutes before physically getting into bed.
- Set clear house rules for kids and adults alike for the screen time routine and be consistent.
- Keep the digital devices out of the bedroom when charging.
- Turn off the notifications for apps that are not necessary at night to avoid disturbance during your peaceful sleep.
- Avoid using too much screen media in the evenings and spend some quality time with your family. It will help you relax and make you happy.
- Instead of using screen media, you can exercise, go for a walk, or play some games with your family to make the most of your valuable time.
Paediatricians and experts have shed some light on the average screen time for kids and adults. Let’s take a look.
Recommended Average Screen Time
The average screen time recommended by paediatricians and experts for kids and adults to promote a healthy lifestyle and reduce adverse effects is different.
For kids
According to the American Academy of Pediatrics (AAP), kids between 18 and 24 months of age should not be allowed any screen time besides video calling with family. An hour or less of screen time is recommended for older kids since they mostly just indulge in mindless scrolling or age-inappropriate gaming.
For adults
Too much screen time is as bad for adults as for kids. There is no set limit, but experts suggested that outside of work, adults should not exceed two hours of screen time and focus on more family-oriented and social activities.
Final Thoughts
Screen time restrictions, especially in the evenings and before bed, are crucial as these set limits promote a better quality of sleep and enough sleep time required for the human body. Furthermore, avoiding too much screen time improves overall mental, physical, cognitive, and social development.
So, keep in mind why you should avoid screen media before bed. Avoid the use of screens before bed, and make a healthy choice for you and your family!