Reducing screen time

Sleep

Using electronic devices before bedtime can be mentally stimulating in ways that can adversely affect a child or young person’s sleep. It is hard for us to come out of the ‘mind-racing’ state which screen time creates in our brains.

Screen time delays your body clock

Using TVs, tablets, smartphones, laptops or other electronic devices before bed delays your body’s internal clock, suppressing the release of the sleep-inducing hormone melatonin, which makes it more difficult to fall asleep.

Melatonin

Screen time affects melatonin because of the short wave-length, artificial blue light that’s emitted by these devices. It also increases alertness at a time when you should be getting sleepy, which in turn delays bedtime, onset of REM and affects alertness the next day.

Dopamine

Dopamine is high when we are interested in a film or playing a computer game. Screens are hypnotic to our brains. The light, the sounds, and the rhythm of the images puts the brain into a state of flow. We feel good and don’t want the situation to change.

What can I do?

Simply watch whatever they are watching or doing on technology.

Ask an innocent question about what is happening on screen. Most children love their parent’s attention, and will provide answers.

Once you have created a dialogue, it can help break the ‘hypnosis’ in their mind and body and lets them step from the screen back into the real world.

Tips for managing screen time

Get out and about

Encourage your child to spend some time in the garden or take a short walk. Get some fresh air and take a break from the screens.

Try a timed trial

When doing chores or taking a screen break, set a timer and see if they can complete do it before the times goes off.

Digital detox

Challenge yourself and family to take time away from screens and do something else.

Agree tech-free zones

Make some spaces in your house where devices are not allowed. This could be at the dinner table, in the living room, or anywhere else your family gathers together.

Agree device times

As a family, agree when it is okay to use devices to balance with quality time together.

Be mindful of the time

Be aware of how long your child uses their devices on potentially stressful parts of the internet, like social media or the news.

Overnight

Set up a place where everyone’s phones will go at night time to charge overnight. This will mean it is less tempting to scroll late at night and first thing in the morning.

Use do not disturb

Micro-distraction such as messages and notifications will demand your attention and distract you, even when you were doing well not using your phone.

Family tech break

Set aside certain times when the whole family comes together for an activity, such as playing a board game, going for a walk, or just having a chat.

Socialise without screens

When you are with friends, try not to automatically involve phones, TV and other tech. It makes for more meaningful time together without your attention being split.

Wind down properly

Try staying off phones, consoles and tablets before going to sleep. Reading or getting comfortable in bed will let your have a much more restful sleep.