Nowadays, children use screen-based electronic devices daily for entertainment, communication, schoolwork, etc. Therefore, we can say that electronics have become an integral part of their day-to-day lives. However, although technology provides numerous social and educational benefits, there are some cons as well.

One downside of using electronic devices throughout the day would definitely be the negative effect blue light has on sleep. Statistics show that about one-third of young children and over half of adolescents lack sleep. Access to electronic gadgets in the evening and nighttime decreases sleepiness which results in not getting enough sleep mainly due to blue light emission and stimulating content.

What is Blue Light?

Simply put, blue light is a short wavelength light that stimulates alertness and performance. It also plays a huge role in regulating our sleep-wake cycle, also known as the circadian rhythm, as it suppresses melatonin production, a hormone promoting sleepiness.

Exposure to such light during the day, from sunlight and other sources, isn’t an issue as it promotes energy and concentration which is needed throughout the day. But, being exposed to devices that produce blue light after sunset disturbs our natural circadian rhythm and stops melatonin production leading to not feeling sleepy before bedtime.

That said, children shouldn’t be allowed access to electronic devices that emit artificial blue light hours before bedtime. Such devices include televisions, computers, tablets, smartphones, e-readers, etc. Yet, be aware that LED (light-emitting diode) and fluorescent light bulbs also produce blue light. Hence, use only dim lights later in the evenings.

How Does Blue Light Affect Kids’ Sleep?

In general, both children and adults can suffer from poor sleep due to reduced melatonin production caused by exposure to blue light. However, children are more susceptible to experiencing negative consequences as compared to adults.

Precisely speaking, one research showed that exposure to blue light emission in the evening suppressed melatonin production twice as much in children than in adults. This is so because sensitivity to light reduces with age due to changes in the structures of the eyes.

Other studies have found that screen use is linked with later bedtimes and shorter sleep in children. Furthermore, many studies have shown that blue light exposure in the evening negatively affects sleep in adults.

That said, based on the research evidence and the fact that children are more sensitive to light-related melatonin suppression, we can conclude that the use of blue light-emitting electronic devices in the evening and nighttime may seriously affect children’s sleep.

How to Reduce Exposure to Blue Light-Emitting Devices?

So, given the fact that blue light negatively affects kids’ sleep, the only question now is how to reduce exposure to devices emitting this light and thus eliminate its negative impact and ensure your little ones get the sleep they need. Here are some steps you and your children may take:

• Forbid technology use at least one hour before bedtime
• Make kids’ bedrooms technology-free zones
• In need, use special glasses with blue light filters
• Set a ‘night mode’ or ‘dark mode’ option on devices
• Or, use blue-light filtering apps
• Use red, yellow, or orange light bulbs for night lights
• Ensure exposure to light during the day

The bottom line, sleep is essential for both the mental and physical health of your children. Thus, ensure they understand the negative impact of using blue light-emitting devices on sleep to be able to set rules around screen use.