How does technology impact sleep?
Multiple sensory systems are stimulated when using technology devices.
Visual sensory system: You view various features on the screen (bright colors, moving objects, patterns, ect.) and the blue light emitted from the screen. Your surroundings in your peripheral vision further provide visual input.
Auditory sensory system: Hearing the noises from the activity on the device plus the noises around you.
Tactile sensory system: Through touching the screen and holding the device. Device protection covers also offer various tactile inputs.
Proprioceptive input: The weight of the device and the position of your body while you are engaging in screen time.
Vestibular input: This is directly impacted throughout screen time by the position of your head corresponding to the position of the screen and slight head movement up, down, side to side to visually follow objects on the screen.
Spending time on technology is a very sensory-rich experience. Technology allows children to partake in leisure, play, and educational activities. They can view videos, photos, play games, engage in learning applications, complete academic assignments, socialize with friends and family, browse the internet, and create content. Online school and distance learning has become a common part of the lives of many families globally and have drastically increased the amount of screen time within each household. The graphics below put into perspective how much time is spent consuming technology.
As with anything else, there is a time and place for technology. Many occupational therapists even use and promote technology applications and teletherapy services in a therapeutic way on a daily basis. Despite the therapeutic and academic benefits, that can be found, there are many negatives associated with a surplus of screen time, one of which is sleep. Research has shown technological devices can disturb sleep. Sleep is vital for children and adolescents as it is a time for rapid growth and brain development. Our brains need sleep to make sense of all the learning throughout the day and adequate sleep is critical for several reasons:
Learning
Memory
School performance
Optimal cognitive functioning
Attention and concentration
Impulse and emotional control
Sensitivity to stressors and behavioral outcomes
Physical development
The process of falling asleep at night begins with a hormone in our body being released called melatonin. The production of melatonin is regulated by the suprachiasmatic nucleus which is like a circadian pacemaker. During the day, production is reduced and as the day continues with less and less daylight, melatonin is released. The backlight in technological devices sends out a blue light interfering with the release of melatonin impacting the circadian rhythm (cycles) for sleeping. Blue light is known to be one of the most prominent stimuli impacting melatonin and therefore our ability to fall and stay asleep.
According to the American Academy of Pediatrics, these are the optimal amount of hours your child should receive throughout a 24-hour time frame:
Ages 4-12 months: 12-16 hours (including naps)
Ages 1-2 years: 11-14 hours (including naps)
Ages 3-5 years: 10-13 hours (including naps)
Age 6-12 years: 9-12 hours
Age 13-18 years: 8-10 hours
So, what can we do at home to help with all of this?!:
Set limits on the amount of time spent on technology. Turn technology off two hours before bed.
Exposure to devices should be less than two hours a day. If your children do online school, teach the 20-20-20 rule: every 20 minutes on the screen, look away for 20 feet for at least 20 seconds.
Use the screen-time feature on Apple devices to track and set limits.
Engage in quiet activities prior to bedtime, such as reading a book, singing rhythmic songs, rocking, or giving your child a gentle back rub.
Teach and model mindfulness activities, such as deep breathing techniques, naming 5 good things, or reflecting on the day.
Remove technology devices from bedrooms.
Use low-dim lighting during your bedtime routine. If needed, use a low color temperature night light.
Screen time guidelines by age per day:
0 - 18 months: Limit to ONLY video chatting. Screen time interferes with young infants' sleep, exercise, and bonding with parents.
18 - 24 months: Limit screen time to high-quality digital media used as an interactive tool with a caregiver and keep TV viewing to a minimum.
2 - 5 years old: Limit to 1 hour of high-quality digital media, such as educational programs. It is important for parents to watch media alongside their children to promote interaction and learning. Cartoons are not recommended because it portrays non-real objects and characters and this can be confusing to children as they learn about the world.
6+ years: Set screen-free zones, such as the dinner table or homework space, and identify non-screen activities. Limit total screen time to 2 hours per day. Encourage healthy habits and ensure your children get at one hour of exercise and recommended amount of sleep every day.
Limiting screen time before bed is vitally important, however, try limiting screen time during the evenings as well. This can promote family bonding, physical activity, and skill development, such as fine motor, emotional regulation, language, and communication skills. Check out these ideas that you can do at home with your kiddos that don’t involve screen time!
https://blog.pobble.com/non-screen-activities-for-kids-printable-sheets