Using electronic devices before going to bed affects the quality of sleep in children

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Letting children use electronic devices before bedtime can affect the quality of their sleep. What's more, a new study shows that this reduces quality of life, especially when viewing electronic screens in the dark.

1. Research on children using electronic devices before going to bed

Scientists in the UK studied the bedtime habits of more than 6,000 children aged 11 and 12. The children answered questions about electronic device use 1 hour before bedtime, including time spent on cell phones, tablets, e-readers, computers, music players, game consoles and watching television. The study also specifically focused on whether children used electronic devices before bed in a bright or dark room.
The children who participated in the survey also reported on their sleep quality, including: how long it took to fall asleep each night, whether they woke up in the middle of the night or woke up too early / too late in the morning or are not. In addition, the children also answered a questionnaire about their mental health and general social relationships.
According to published results, nighttime electronic device use is associated with:
Difficulty falling asleep and waking up too early Restless sleep Easier to wake up late in the morning (in children who use phones cell phone or watching TV before going to bed) Lower quality of life. The researchers found that children who used electronic devices before bed in the dark were the most sleep deprived. This may be because blue light disrupts the body's sleep hormone when looking at screens in the dark. It could also be that children who use electronic devices in the dark stay up later (possibly without their parents knowing) than those who stop playing after the lights go out.

In general, study data are based on subjective reports of children, so there is room for error and further confirmation is needed. However, other studies have also shown that using electronic devices before bed is associated with poor sleep quality. Another study found that children spending too much time using electronic devices can lead to other problems, such as inactivity, abnormal behavior and anxiety.

2. Tips for using electronic devices

The American Academy of Pediatrics recommends limiting your child's use of technology and turning it off at least 30 minutes before bedtime. Here are some tips on how to use electronic devices and how much time is appropriate for children:
Don't let your child use technology too soon Don't feel pressured and afraid your child will fall behind if are not exposed to early technology. Children will learn how to use phones and tablets very quickly. Babies don't need to have their own devices either. It will be easier for you to control the child's use of an item "yours" than an item that your child "owns". Try to only let your baby play with phones and tablets a little when toys and story books temporarily lose their appeal.
Set clear limits Be specific about when and where children are allowed to use electronic devices . Some parents take the time 30 minutes before dinner - while you're preparing meals - to let their kids play freely and limit the use of technology on the weekends. You can also designate certain areas where electronic devices are prohibited, such as bedrooms and dining tables. Set fair and workable rules that everyone in the family can follow. Before giving your child a phone or tablet, ask him or her to agree on rules - including when, where, and consequences for violations, which can be written and signed. Make sure your child knows in advance that you will be in control and the consequences for doing it wrong. Many parents take away devices as a punishment.
Talk to your child Pay attention to what your child is watching and playing, and ask questions and share and interact with them. As your child becomes interested in social media, talk about safety and privacy.

Introduce other fun activities If your child wants to spend more time using electronic devices, organize activities that are fun, stimulating, and love real-life interactions.
Take charge of your own electronic device use Children learn by example, so if you are staring at a screen, it will be difficult to limit your child's time. Instead of scrolling through Facebook or replying to all messages while waiting in line or snacking, engage your child with a game of checkers, “I Spy” - pick any object and give him a hint to guess, or simply Simply talk to your child.
Set up parental controls Many devices allow you to limit how long or how much your child can be used, when only to play games or when to study only online. Some software also manages all content suitable for children when accessing the Internet. As your child gets older, be sure to have an account and password so you can control what he downloads.
In summary, the more time children spend using electronic devices, especially at night, the lower the quality of sleep. Experts recommend that electronic devices should not be left in children's bedrooms. What's more, the blue light emitted by screens can slow down melatonin release and make it harder for your baby to fall asleep.

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Reference source: babycenter.com