Wellbeing

Screen time, teens and sleep

Melatonin is a hormone that regulates the sleep–wake cycle. During adolescence, your child starts to release melatonin later at night than they did in childhood. This affects the circadian rhythm and makes them want to go to bed later at night – often around 11 pm or later – then get up later in the morning. This process is further delayed when electronic devices are involved.

Electronic devices (i.e. mobile phones, iPads, computers, TVs) emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin. The more time teens spend in front of an electronic device, especially in the evening, the greater the delay in the release of melatonin, making sleep a challenge. They may experience problems falling asleep as well as difficulty staying asleep. Insufficient sleep causes a teenager’s brain to become more active. An over-aroused brain is less able to fall asleep. As a result, these teens sleep fewer overall hours; over time, that sleep deprivation can lead to symptoms of depression.

What you can do:

• Allow your child to sleep in on the weekends.
• Encourage an early night every Sunday. A late night on Sunday followed by an early Monday morning will make your child drowsy for the start of the school week.
• Decide together on appropriate time limits for any stimulating activity such as homework or screen time and consider removing electronic devices from the bedroom. Encourage restful activities during the evening, such as reading.
• Avoid early morning appointments, classes or training sessions for your child if possible.
• Help your teenager to better schedule their after-school commitments to free up time for rest and sleep.
• Assess your teenager's weekly schedule together and see if they are overcommitted. Help them to trim activities if they are.
• Encourage your teen to take an afternoon nap after school to help recharge their battery, if they have time.
• Work together to adjust your teenager’s body clock. You may like to consult with your doctor first

https://raisingchildren.net.au/guides/a-z-health-reference/insomnia

https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep

https://www.sleepfoundation.org/articles/screen-time-and-insomnia-what-it-means-teens