Article Text
Sleep and screen habits can have lasting effects on children’s brain health. During childhood and adolescence, the brain develops rapidly as young people build the cognitive and social-emotional skills needed for learning, mental well-being and adulthood.
Safe surroundings, supportive relationships, nutritious food, physical activity and sufficient sleep all contribute to healthy development.
Why sleep matters
Sleep helps build and strengthen neural connections that support cognitive and psychosocial growth. It also regulates hormones, supports the immune system and allows muscles and other tissues to recover.
Too little sleep can impair concentration, memory and decision-making. It may also contribute to impulsivity, difficulty managing emotions and an increased risk of anxiety and depression.
The body’s sleep-wake cycle follows a circadian rhythm influenced by sunlight. Bright conditions encourage alertness, while darkness triggers production of melatonin, a hormone that promotes sleepiness.
How electronics interfere
Smartphones, tablets, computers, televisions and some e-readers emit short-wavelength blue light similar to sunlight. Exposure can increase alertness and signal to the body that it is still daytime.
The body may then produce less melatonin, disrupting its natural sleep-wake cycle. The more time a person spends looking at a screen, the greater the potential effect on getting adequate sleep.
Excessive electronic-device use has also been associated with problems involving stress, impulse control, perseverance, social and emotional development, executive function and dopamine regulation. It may affect myelin development, which is essential to a healthy nervous system.
Recommended sleep and screen limits
Children ages 3 to 5 should generally receive 10 to 13 hours of sleep each day, including naps. Those ages 6 to 12 need nine to 12 hours, while teenagers ages 13 to 18 need eight to 10 hours. Adults should get at least seven hours.
Children younger than 2 should generally avoid screens except for video calls. For ages 2 to 5, screen use should be limited to no more than one hour of high-quality programming per day. Parents and caregivers should establish consistent limits and monitor use for children ages 6 and older.
Families can support better sleep by ending screen use an hour before bedtime and keeping devices out of bedrooms. Consistent bedtimes and wake times also help, along with a quiet, dark and cool sleeping environment.
When children do use technology, caregivers can prioritize interactive, creative and age-appropriate apps and programs.