A recent 2024 study has highlighted the four main reasons why using technology in the evening can lead to sleep deprivation. (1) Here’s a breakdown of the findings and what they mean for you and your family:
Blue Light: It is often believed that blue light from screens reduces melatonin production and delays sleep. However, recent research shows that the levels of blue light from devices have minimal if any, impact on melatonin and sleep.
Stimulation: Technology can be mentally and emotionally stimulating, which can make it harder to fall asleep. The effect of tech-related stimulation varies from person to person. Some might find certain tech activities calming (like reading an e-book), while others find them too stimulating (like online gaming), making it harder to sleep. This variation is especially notable among teens.
Disruptions: Notifications and sounds from devices can wake us up during the night. According to the study, 43% of adolescents reported being woken up at night by incoming text messages at least once a month, with 11% being woken at least once per week. The study supports the notion that technology directly interrupts sleep after its onset. With the increasing 24-hour usage of smartphones, these nighttime interruptions have risen considerably. A recent analysis revealed that over 70% of youth sent at least one text message between 10 p.m. and 6 a.m. in a week. This demonstrates how commonly individuals keep their phones close by overnight, leaving ringers on and regularly checking notifications during sleep.
Sleep Displacement/Delayed Bedtime: Using technology, especially in bed, can push back the time we start trying to fall asleep by about an hour. The concept of sleep displacement suggests that “time spent using technology leads to later bedtimes and overall shorter sleep duration, as technology use replaces time that might otherwise have been spent sleeping.”
This new research indicates that sleep disruptions and sleep displacement are more significant issues than previously thought. Teens who leave their phones on at night have more trouble sleeping compared to those who turn them off. Many teens send texts late at night, which affects their sleep, and using devices in bed can delay sleep by over an hour. The study also notes a two-way effect—technology use can impact sleep, but people with sleep issues might also turn to technology to help them fall asleep and this will differ from teen to teen.
Key Takeaways for Parents:
Based on this new research, here are two key takeaways that we want to share that support what we have been sharing with parents for years now:
#1 – Keep cell phones, computers, gaming consoles, or any other technology that connects to the internet out of your child’s bedroom. This simple action can significantly improve their sleep quality.
#2 – Encourage your child to get off their devices 30 minutes to one hour before going to bed, to help minimize issues related to sleep displacement and stimulation.
Understanding the impact of technology use on sleep can help you make informed decisions about your family’s well-being. By addressing the varied impacts of screen-related stimulation, and managing the disruptions and sleep displacement caused by devices, you can take proactive steps as the parent or caregiver to improve your child’s sleep quality.
Implementing measures such as removing devices from the bedroom and setting a device curfew can make a significant difference. By creating a healthier bedtime routine, you can help ensure that your child gets the restful sleep they need for their overall health and development.
Digital Food For Thought
The White Hatter
Facts Not Fear, Facts Not Feelings, Enlighten Not Frighten, Know Technology vs No Technology!
References:
1/ https://www.sciencedirect.com/science/article/pii/S1087079224000376?via%3Dihub#bib25
