The widespread use of digital devices in the modern world has sparked significant debate in the field of sleep science. It is widely recognised that screen use before bedtime interferes with children's sleep, resulting in difficulties falling asleep, poor sleep quality, and shorter overall sleep length. However, an intriguing new study from the University of Otago calls into question our conventional understanding, finding that the timing of screen use is more important than screen use itself.

Timing of Screen Use

Unlike conventional sleep guidelines, which advocate no screen time for an hour or two before bed, this study reveals that screen-time in bed, rather than before bed, interrupts sleep. The study was published in the journal JAMA Paediatrics. Dr. Bradley Brosnan, lead author of the study and an expert at Otago's Edgar Diabetes and Obesity Research Centre, said the most interesting findings were that screen-time before bed had no impact on children's sleep that night.

Influence of Screen Time on Sleep

To find out the impacts of screen time, the researchers gathered data from 85 adolescents aged 11 to 14. For a week, the participants wore a body camera on their chest from three hours before bed to bedtime. An additional infrared camera was mounted in the bedrooms to track screen time while sleeping. They also sported a watch-sized sleep tracker.

Screen Use
Image Source: Sleep Matters

"It quickly became obvious that adolescents spend a lot of their screen time while in bed," said Dr. Brosnan, emphasising an important discovery. The study found that 99% of individuals utilised screens in the two hours before bedtime. More than half utilised screens in bed at least once, and one-third continued to do so after their initial failed effort at sleep.

Interestingly, screen time in bed delayed sleep start by around half an hour, reducing overall sleep length. This effect was more prominent during engaging activities such as gaming or multitasking across many devices. "Every additional 10 minutes of this type of screen time reduced the amount of sleep they got that night by almost the same amount," Dr. Brosnan said.

The study's findings indicate that the detrimental influence of screen time on sleep is mostly due to time displacement, which delays sleep onset, rather than the direct impacts of blue light or interactive involvement.

Proposed Sleep Guideline

Dr. Brosnan suggests a practical solution: "A simple sleep guideline would be to keep devices out of the bedroom, allowing teenagers to use them before bed, but not in bed." He also pushes for a change of current sleep recommendations. "We need to revisit sleep guidelines, so they fit the world we live in and actually make sense - the current ones aren't achievable or appropriate for how we live."

Screen Use
Image Source: MBA

Finally, the study implies that keeping gadgets out of the bedroom may strike a balance, allowing adolescents to use their devices before bed without having the same negative impact on sleep quality as using screens in bed. The University of Otago study provides valuable insights for parents and educators promoting improved sleep habits among adolescents. Instead of only restricting screen time before bed, this study emphasises the necessity of controlling when and where digital devices are used.

Parents can help by designating screen-free zones, particularly in bedrooms, to prevent the temptation to use devices in bed. Encouraging children to use screens for activities such as homework, entertainment, and socialising in common areas can help to separate screen time from sleep, making bedrooms more restful and technology-free.

Teachers can also help children understand the impact of screen time on sleep. Schools may cooperate with parents to promote balanced technology use through initiatives such as screen-free challenges, digital detox workshops, and sleep instruction, allowing children to make better decisions about their screen habits.

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