Turning off electronics helps everyone sleep better
Sleep, or lack thereof, and technology often go hand in hand
when it comes to school-aged kids.
Nearly three out of four children (72%)
between the ages of 6 and 17 have at least one electronic device in their
bedrooms while sleeping, according to a National Sleep Foundation survey.
Children who leave those electronic devices on at night sleep less -- up to one
hour less on average per night, according to a poll released by the foundation
earlier this year.
Second -- Power off! "The hour before bed should be a
no-electronics zone," says Dr. Creighton. Studies show that the light from
backlit electronics (like tablets, smartphones and video games) can disrupt our
ability to fall -- and stay -- asleep. Dr. Creighton says designate a spot in
your home for electronics to be plugged in, then have your kids start their
bedtime routine by plugging in one hour before lights out. Ban hand-held
devices from the bedroom.
"The burst of light from a phone (even if it's
just to check the time) can break a sleep cycle," says Dr. Creighton.
"A regular alarm clock is best."
If your child has a slight addiction to technology and is
resistant about turning off their device, try dialing down the screen time.
"Reduce screen time by 30 minutes or more each week until you reach your
goal," says Dr. Creighton. "A good rule of thumb is try to limit
recreational screen time to 60 minutes every day. And for every 30 minutes of
screen time, make sure your kids get 30 minutes of physical activity."
Try to replace screen time with an activity. "It's
sometimes hard to get kids off the couch and get them moving, especially if
they think of physical activity as "exercise'' or "boring," says
Dr. Creighton. "Parents, get creative and make moving fun for kids."
Some of Dr. Creighton's ideas: a 20-minute family walk, 20 minutes of shooting
hoops outside, walking the dog, going bike riding and doing chores (with the
promise of an allowance) such as vacuuming, putting away laundry, raking
leaves, shoveling snow and helping with the garbage/recycling, which are big
favorites in her household.
Lastly, establish good habits. Being distracted by phones,
hand-held devices and TV shows during mealtime cannot only lead to overeating,
but additional unneeded screen time. And be a good role model. Parents, set a
good example when it comes to screen time.
So how much sleep do your children need? General sleep
guidelines from the National Heart, Lung and Blood Institute show that sleep
time change as we age, but experts say there is no magic number for sleep, with
individual needs varying.
• Newborns: 16-18 hours a day.
• Preschool-age children: 11-12 hours a day.
• School-age children: at least 10 hours a day.
• Teens: 9-10 hours a day.
• Adults (including the elderly): 7-8 hours a day.
Story Source:
The above story is based on materials provided by Stony Brook University. Note:
Materials may be edited for content and length.
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Stony Brook University. "What is keeping your kids up at
night? Turning off electronics helps everyone sleep better." Science
Daily, 4 September 2014.
<www.sciencedaily.com/releases/2014/09/140904183554.htm>.