Turning Off at Bedtime {Tip 11 of 31}

The kids may be used to having their phone or tablet right next to them when they go to sleep. However, late night texting and phone use can become a serious concern that can spill over into the school year. Studies have shown that the blue light emitted from cell phones, smart phones and tablets activates a cognitive arousal that disrupts the body’s production of melatonin – which is the sleep-inducing hormone. Furthermore the constant vibrations and alerts activated when receiving a text, e-mail or social media-related message prevents a child from getting a good quality sleep.

The American Academy of Pediatrics recommends elementary school-age children (1st-5th grade) receive 10-11 hours of sleep each night while middle and high school students are recommended to obtain 8.5-9.5 hours a night. According to the Journal of Pediatric Psychology losing as little as one hour of sleep can disrupt a child’s performance at school.

The Solutions ….

Having too much technology in a child’s bedroom programs a child’s brain into thinking their room is an entertainment room rather than a quiet place to sleep. I would recommend parents:

1. Limit the amount of technology present in your child’s room.

2. Remove all portable electronic devices from a child’s bedroom before they go to sleep.

3. Bring bedtime earlier each night, by 10-15 minute increments, of the week leading up to the first day of school.

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