Covid-19 Lockdown.

How Much Screen Time is Appropriate before Bed Time?

This is an ongoing argument between parents and kids. The quarantine has probably made it worse. Here is some helpful information.

How Much Screen Time is Appropriate before Bed Time?

How much time a child or teenager spends on electronics is always a big debate between parents and their children. Many teenagers act like they cannot live without them. Also teenagers tend to argue there are no negative side effects to computer screens. Many parent feel differently and have research to back up their point of view. However, most teenagers dismiss their parents opinions and they feel their parents are overreacting.

One of the major concerns parents have is what do electronics do to a child’s sleep. Many parents feel if a child or teen uses electronics up until the time they go to bed, the child will have a hard time getting to sleep and staying asleep. By the way, parents are correct based on all the research in this area. Parents also are concerned about teenagers watching YouTube or texting on their phones until 3 or 4am in the morning and then being to tired the next day for school or anything.

During the quarantine this probably has become a bigger issue in some households because kids don’t need to get up for school. Recommending that electronics be limited and definitely not before bedtime.

First let’s start by looking at how electronics impact children and teenagers brains. Electronics, and especially screens, can be stimulating. While that might be a good thing during the day, it’s not at night when it’s time for kids to sleep.

Part of the stimulation from electronic screen time is from the blue wave light that comes from screens. During the day, many things stimulate our brains, and blue wave light is one of them. But at night, blue wave light exposure sends a signal to the brain that it’s daytime. When exposed to blue wave light, children may struggle to wind down and begin the process of falling asleep.

Besides the effects of blue wave light, screen time affects sleep if children become stimulated having conversations over the phone or text, playing games, or engaging in social media. Video games or movies might include disturbing themes or images that will affect sleep and emotional health.

How to Manage Screen Time for Better Sleep

Your pediatrician may have their thoughts about how screen time affects sleep Limiting screen time mostly to daytime hours is best. Blue wave light exposure during the day isn’t as problematic as nighttime exposure. And stimulation from screens during the day is normal.

As parents, it’s essential to set clear rules on screen time use. A good rule of thumb is to avoid screen time at least 2 hours before bedtime. Encourage kids to engage in other relaxing evening activities during that time as part of a healthy bedtime routine. They can read a book, work on a puzzle while listening to relaxation music, and get ready for the next day. The other rule parents should enforce is to avoid screen use in your child’s bedroom. Their bedroom should be an environment devoted to sleep and relaxation, and when you bring screens into it they may be tempted to engage rather than sleep).

Another factor to consider is how screen time has replaced play time in some households. Kids who are using screens for many hours a day may be sedentary while they do so. Activity and exercise are a part of a healthy lifestyle, as they reinforce a circadian rhythm that’s in sync with the environment and allow kids to be tired when it’s bedtime.

Screens have become a part of everyday life and are an important tool for kids and adults. It’s imperative for parents to show their children the proper way to use screens without negatively affecting their lives. Take the lead to demonstrate responsible use so children can enjoy screen time as well as a good night’s sleep.

Many customers chose the night sky ceiling mural as this seems to help with bedtime drama and actually helps with relaxation and deep sleep.

National Autistic Society.

Having an impact on bedtime drama.

Carl Marshall

For many months now it has been brought to my attention that the designing and creating of Stargazer Night sky ceiling mural has many benefits for people young and old with Autism. Originally this came about for a child that has a love of the stars and to aid and ease the transition in going to bed.

However, along the path of designing for a large hotel group experts claimed that there was more to this than I ever expected due to the fact that the stars appear to twinkle that in turn replicates a Natural looking night sky.

Many children with Autism have had me design a ceiling for them with 100% wow reaction, but yet still many people have not heard or know about this amazing ceiling transformation with no change to the ceiling at all.

 As the benefits of these ceilings are helpful within the night time i have received amazing feedback from clients even non-verbal children that have responded to my work and the plus side there is no smell from the paint we manufacture solely for our design work.

https://network.autism.org.uk/forum-discussion/having-impact-bedtime-drama

 

Glowing Stars for ceilings can help.

One in four 11 to 15-year-olds in England have too little sleep, a World Health Organization study suggests.

The Health Behaviour in School-aged Children reports questions 3,398 11, 13 and 15-year-olds every four years.

And 27% now say they are too tired to concentrate on their lessons – 17% of 11-year-olds, 28% of 13-year-olds and 42% of 15-year-olds.

The proportion of 15-year-olds who say they have low moods at least once a week has also risen, from 40% to 50%.

One in four 15-year-olds say they have self-harmed – and the proportion is rising faster among boys.

Girls, though, are more likely to have too little sleep, 32% compared with 23% of boys.

Just one in six of the youngsters (15%) say they are physically active for at least an hour a day.

But seven in 10 take part in “vigorous” physical activity at least two to three times a week, with boys (74%) more likely to do so than girls (63%).

girl eating breakfast

The study also suggests children are becoming less likely to take part in risky behavior:

  • just 3% say they have smoked at least three times in the past 30 days, while 7% have drunk alcohol
  • 21% of 15-year-olds have tried cannabis, while 20% have had sex, down from 41% in 2002

And when it comes to food:

  • 63% eat breakfast every day
  • 44% meet the government recommendations of eating five portions of fruit and vegetables every day
  • 39% usually eat a meal with their family every day, down from 51% in 2014

‘Worrying’

Research on adolescent health has highlighted how important the second decade of life is for health and well being, which is why this continued decline of emotional well being is really worrying.

“Although there are far less reported incidences of risk behaviors, young people are facing a multitude of different challenges that other generations have not really experienced, such as the prominence of smartphones and social media.

“These can have a negative impact on well being, particularly if they are exposed to cyber-bullying or if it affects their sleep.

“Increase in sleep difficulties, feeling low and self-harm are just some of the issues that need to be addressed.”

Opting for the night sky ceiling mural can really help gain a better night’s sleep.

This is not glow in the dark star stickers nor is it glow in the dark wallpaper ,this is a hand-painted night sky mural that replicates a real starry night sky using our special paint.

ADHD CHILDREN SLEEP LESS AND MORE POORLY

ADHD Children Sleep Less and More Poorly

Parents of ADHD children have claimed for years that their children have more trouble falling and staying asleep and have poorer quality sleep than other children.  A study out of Aarhus University has found that there is some truth behind this claim.

Recent studies have reported that approximately 70% of parents with ADHD children state that their child has a hard time falling and staying asleep and that their pre-bedtime routines take a long time.  Unfortunately, however, many science-based studies using electrodes to measure sleep quality have not been able to link ADHD and sleep quality.  This new Danish study gives some merit to these parental concerns and shows that children with ADHD do sleep worse than other children their age.

Behind the study is lead researcher, Anne Virring Sorensen, a medical doctor at the Child and Adolescent Psychiatric Hospital in Risskov.  She reported that their study validates their experience, which is that their child with ADHD takes longer to get to bed and fall asleep.  With the measurements used in this study, researchers have seen also that these children have disruptive sleep, especially deep sleep.  Only looking at the length of sleep will tell you that children with ADHD sleep an average of 45 minutes less than other children; however, it is the quality of sleep that is most concerning, researchers state.

It is reported that two out of three children diagnosed with ADHD have at least one additional psychiatric condition, which in all likelihood increases the risks of poor sleep quality.  However, even when scientists look only at those with an ADHD diagnosis, they find that there is still a big difference in the patterns compared to children in the control group without a diagnosis.

In this Danish study, researchers also reviewed the daytime sleep patterns, and the findings were surprising.

They found that children with ADHD were able to fall asleep more quickly during the day than at night.  This is so surprising because one of the primary characteristics of ADHD is hyperactivity; however, researchers note that this hyperactivity may be compensatory for the inability to sleep during the day.

Researchers were unable to find a correlation between poor sleep quality and ADHD in the past may be due to the different methods of measurement.  In this study, electrodes were attached to the children for polysomnography readings during an afternoon at the hospital.  However, they still slept in familiar home surroundings.  Previously, children were admitted to sleep centers in a hospital overnight to get a sleep study performed.

Anne Virring Sorensen makes it clear in her findings that the children in this study received no medication to help them fall asleep.  This is a major concern because many ADHD children are given medication at night to help them sleep.

However many hundreds of parents with ADHD children have opted for a starry night sky ceiling mural in the child’s bedroom which has helped many gain a more relaxing sleep and reduced bedtime drama.