According to a poll, three in four teenagers and 96% of those aged between 15 and 17, use technology in their bedroom. And, an average adolescent spends remarkable 9 hours of screen time on a daily basis.
Although using technology for school and entertainment has its own advantages, sleep experts are concerned about the effect of blue light coming from electronic gadgets on sleep. The truth is, two in three teenagers don’t get the recommended amount of sleep, mainly due to screen time.
How Does Screen Time Affect Sleep?
Namely, screen time can negatively affect the sleep-wake cycle which is regulated by the person’s circadian rhythm that mostly depends on day-night changes, i.e. sunlight. This means that during the day when it’s bright and sunny outside people are more alert, while when it gets dark, the body starts to release melatonin which is a hormone that induces sleep.
This sleep-wake cycle can be seriously impeded if we use any type of electronic gadgets like smartphones, laptops, tablets, etc. that emit blue light which is quite similar to sunlight. When using such gadgets, we become alert as if it was still daytime and the body releases less melatonin, thus interferes with the natural sleep-wake cycle.
The Connection between Screen Time and Insomnia
The truth is, many insomnia and screen time symptoms overlap. Since screen time reduces the release of melatonin, it also delays bedtime which results in restful sleep. And, as most people have strict waking hours going to bed late means less sleep, which then leads to excessive daytime sleepiness.
Furthermore, according to experts in the field, the effect is even more noticeable in children and teenagers because their eyes let more light in. Therefore, parents must be extremely careful with the amount of time their children spend using electronic gadgets daily to avoid any sleep issues, like insomnia.
Also, screen time does not only reduce melatonin levels in teens and children but may directly damage sleep quality because they are usually watching exciting or violent content that increases alertness and thus results in possible nightmares and poor sleep quality. But, that’s not all! Even having the television turned on or the smartphone emitting light, vibrations, or sounds, in the background can impede sleep.
What’s more, excessive use of mobile phones increases the risk of developing depression and anxiety in teens, which are actually risk factors for insomnia. Hence, we may conclude that screen time, sleep and negative feelings interact and make the issue even worse. Plus, studies found that more than half of teens who use mobile phones or other technology in the bedroom experience sleep issues.
How does Poor Sleep Quality Affect Teens’ Lives?
Lack of sleep can negatively affect several aspects of teenagers’ lives including academic performance, mood, and emotion. In fact, adolescents who are sleep deprived are found to be more likely to experience issues with their peers, have a weak immune system, develop depression, and even suicidal thoughts. Also, sleep deprivation and lots of screen time are risk factors for obesity, too, especially if teens spend time using electronic devices instead of exercising or doing sports.
Finally, we may agree that teens should better avoid screens in their bedrooms and reserve the space for sleep only. And, of course, to be a good role model for your children, ensure you limit your own screen use before going to bed.