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.

Why you need relaxation and sleep.

During the night

How often have you found yourself lying in bed thinking: “If only I could relax, I’d be able to sleep”? Well, there has to be truth in that. A relaxed state, physically and mentally, is certainly a prerequisite for sleep, and we know that naturally relaxed people are usually better sleepers.

Relaxation at bedtime and in bed is crucial, but sleep is not something that can be forced because it is a process of “de-arousal” or “letting go”. Fortunately, learning to relax is a general skill and it is possible to learn to relax, even if you’re not very good at it just now. It can help in a number of circumstances to take a less anxious approach. Being able to relax is great preparation for sleep, but it’s also a great asset for the day–to–day life too.

First of all, you need to know what relaxation is. The human relaxation response involves both physiological and mental changes. Physiologically, relaxation is associated with deeper and slower breathing, a reduction in “muscle tone” (reduced tension) and a lowering of the heart rate. At the cognitive or mental level, relaxation involves detachment from the immediate external world, a focus on pleasant sensations or experiences, and a reduction of mental effort and anxiety.

Your first step in becoming more relaxed is to ask yourself whether you could benefit from improving your ability to relax – your natural “relaxation response”.

 

 

Learning to value relaxation

Do you think it’s important to relax? People who don’t value relaxation don’t spend time on it. They might say it’s important, but in their behavior, you would never know. Our lives can be full of shoulds, musts, and ought to, and we often don’t give ourselves permission to relax. We might even feel that we shouldn’t relax because there are “things that need to be done”. Does any of this sound familiar? If so, your challenge is learning a value system. We are not designed to be on the go 24 hours a day.

General ways to relax

Whereas people indeed relax in different ways, there are four essential types of relaxation response. There is the relaxation response that you get from active physical pursuits – “burning up” physical stress through activities such as exercise. Then there are active mental tasks such as playing chess to address mental stress. Then there is passive relaxation, which is more like “letting go”, for example physically by having a bath or mentally by listening to music. Of course, there is no hard and fast distinction between active and passive, or physical and mental, but good sleepers are better than poor sleepers at the passive approach to relaxation.

In conclusion to the above laying in bed under a clear starry night, sky ceiling mural has all the positiveness that has been proven to help relax and create a calming space enabling a deep relaxing sleep.

<

Reviews.

OMG I never thought it would work but I had my twins room done in stars in the sky and my twins went to bed and settled beautifully and only woke up at half past 6 this morning they never sleep till then there normally up early hours so finger crossed the star in the sky cieling works and Carl was so nice and would highly recommend him his transformed my twins room my twins are 4 in June and both have autism and non verbal so this helps allot thank u ever so much Carl they love it xxxx

I’ve just had my 7 year old sons room done with the hope of moving him into his own room and out of my bed.
First night he was so excited and mesmerised by the stars he slept in his own room for the first time in a year. He’s already telling me he’s staying in his own bed tonight.
I can’t thank you enough x

I had a night sky done in my sons bedroom a few months ago now as he wasn’t sleeping very well (3 years old) and hasn’t since birth! In an attempt to get him to sleep in he a bed and me in my bed we had this ceiling done and it made such a difference! Toby now shows everyone his special ceiling and he looks at his stars in bed at night. He now sleeps through the night so thank you so much I would recommend to anyone! ���

I recently asked Carl to paint two bedroom ceilings. One for my little girl who is almost 3 and the other in the nursery. He is friendly, professional and passionate about his work. He was great with my daughter, she was so excited to see the stars when he was finished. Anyone considering having this done should go for it, it’s great!

Carl has done my 3 year olds ceiling today. It’s amazing. My boy absolutely loves it. I thought it would be good, but it has exceeded my expectations.
It’s acceptable to have it in an adults room as well isn’t it?!

what an amazing job done on my 12yr daughte who has special needs, bedroom ceiling. she cant wait to go to bed, she was that plesed, she took a leaflet to school, (special needs school) they are now considering photocopying the leaflet, to hand out to other parents, this would def benefit any children, esp children with a sensory need, to help them settle at night. thankyou carl,

Just had our sons bedroom ceiling done, absolutely love it, so pleased with it and Max loves pointing to ‘his’ stars and showing us where they are. Thank you so much �

Absolutely brilliant! Had my sons room done and must say I’m very impressed with the result would recommend having it done �

We bought one of the limited canopies and loved it so much that we’re ordering another! Fantastic service, highly recommend �

We had our little boys bedroom ceiling done recently and it is amazing. We would highly recommend it to anybody. Carl was very polite and professional.

Looks amazing! Genuinely nice guy and only took a few hours to do! No smell off the products used which is a plus. Highly recommend this service! �

Had 2 bedrooms done today, they look superb and better than I could have imagined. The depth of perception is phenomenal, and meeting Carl was a pleasure, extremely tidy workmanship too! Thank you!!

What an amazing job on our ceilings it really feels like you are looking up at the sky. Carl is a lovely guy very passionate about what he does and extremely professional. Would definitely recommend.

Thankyou so much,brilliant professional service and the ceilings are just fantastic, especially for my eldest daughter with special needs, would highly recommend

We are truly flabbergasted with the results and it has totally transformed our ceiling , we look forward to bedtime now every night , our ceiling is like looking into a real sky , bits twinkle shooting stars , a cheap price to pay to have Disneyland effects on your ceiling , all I can say is WOW !!!!!! Well impressed and re-booking in for 2 more ceilings , thank you so much Carl your ace !!!!

Carl has painted a night sky on both my children’s bedroom ceilings. They are amazing at night and my children love them!
Can’t recommend Carl enough it truly is amazing!

Recently had my bedroom done. I highly recommend – great service and even better result. Can’t wait to get the next 2 rooms done!

We cannot thank Carl enough for the complete transformation of my daughters bedroom ceiling. It looks absolutely amazing! Truly a genuinely nice guy with an amazing talent. We had it done for my little girl who has cerebral palsy and struggles to sleep at night. Thank you so much Carl. Would definitely highly recommend. And we will definitely be in contact in the future for other ceilings to be transformed. Thank you so much!! �

Can’t rate Carl’s work enough.we had the grand childrens room done and its amazing. It really is like lying under the stars, very calming and relaxing. We will definitley be having another bedroom done next year

What a great guy….did an amazing job. I have tried taking pictures but they don’t do it justice. First class service.

Our Night Sky ceiling is phenomenal! I’m surprised by how little sunlight it needs to charge up, & it’s really great going to bed and looking up at it! Would recommend to anybody! �

Absolute delight!!! Transformed a boring ceiling into a starry night sky for my son!! Very professional, fantastic communication and an absolute pleasure to deal with. Thoroughly recommend!

Love my daughters ceiling. Team were polite, clean, tidy and we would definitely have them back again!
Thanks Carl.
Well worth the money �

Why am I sleepy all the time?

Here’s Why.

Sleep experts say our devices are keeping us awake for longer, which affects our sleep and health. So why on earth do we do it?

What was the last thing you did before drifting off last night? You were probably on a device: reading emails, surfing the web or checking social media.
You’re not alone. A study by the National Sleep Foundation estimates 48% of UK adults use gadgets such as tablets or laptops in bed and studies in other countries show this is even more prevalent among younger adults.

But snuggling up with electronic devices is ruining your sleep: keeping you up later and waking you more frequently during the night. More research has shown that night time use of technology can have a detrimental effect on ability to cope with stress, self-esteem and general mental health. Without sufficient sleep, you’re less productive at work and long term health can suffer but few seem able to resist. So why do we do it?

Sending a text message, posting on Facebook or checking your email means you are waiting for a response, which revs up your emotional nervous system.

Unlike reading and TV, modern gadgets are interactive rather than passive. Their connectivity to the outside world intrudes into the bedroom, a place that has historically been somewhere private to unwind and forget about a hectic day.
Experts say we need between 30 minutes and an hour of preparation before going to sleep to give our minds a chance to unwind from the stresses of the day. Things like reading a book, having a hot drink or doing a repetitive task like counting sheep all help.But what has been proven to help is a night sky ceiling enabling you to relax under a blanket of stars creates a more natural sleep environment.
https://www.facebook.com/cadeharry/
www.marshall-nightsky-ceilings.com
And see how we can help and change the way you drift of to sleep.

Contact 01257274468 or 07768868363.