eSmart
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The link between technology and sleep
For children and young people, whose brains and bodies are still developing, poor sleep can affect their mood, academic performance and behaviour.
Technology use is one factor that has been shown to impact sleep – how much we get, as well as the quality of the sleep. So when we’re trying to set our children up for success by instilling good sleep habits, we should also be thinking about how they use their computers, phones and tablets.
Technology can impact sleep in a couple of different ways. Firstly, we can become absorbed in what we’re doing online and lose track of time. Staying up late on your device eats into the time you would otherwise be sleeping, so you get less sleep overall.
Secondly, using a device before going to bed can make your brain more alert, so it’s harder to fall asleep even if you turn in at a reasonable hour. Light from device screens interferes with your brain’s production of serotonin, the chemical that makes you sleepy. So staring at a screen right before going to bed can keep you artificially awake.
These effects are more pronounced in different kinds of online activity. More passive technology use, like watching a film or using an e-reader, will impact sleep less than playing games or talking to friends.
Technology use can be compulsive, and self-regulation is often a challenge for young people. So knowing when to switch off and go to bed can be hard.
Learning good sleep hygiene
We can use the term “sleep hygiene” to refer to habits and routines relating to sleep. Just like personal hygiene covers things like showering regularly, brushing our teeth and keeping our living spaces clean, sleep hygiene can mean going to bed when we’re tired, giving ourselves enough time for a good night’s sleep, and making sure our sleeping environment is comfortable and free from distractions.
Play the long game
Like any behaviour change, setting up good sleep hygiene and adopting a healthy bedtime routine can take time. Don’t get discouraged or become angry if your children don’t take to it right away.
Keep talking to them about it, adjust the routine if certain parts aren’t working, and keep modelling good behaviours yourself. If you’re consistent, you will see the benefits soon enough.