How Cell Phones and Screens Disrupt Your Child’s Sleep: Tips for Better Rest

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-a4d6273fc9ff1691c005e6df493db3e2@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Modern classrooms often face the challenge of sleepy students who spend late hours taking selfies and gaming online.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-b7af9a7f3e2656df787b574a09ffade3@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    A recent study indicates that nighttime use of phones, tablets, and computers significantly diminishes sleep quality in children and teens. Surprisingly, children who avoid tech devices in their bedrooms still report increased daytime sleepiness. <a href="http://jamanetwork.com/journals/jamapediatrics/fullarticle/2571467" target="_blank">The findings were published in JAMA Pediatrics.</a>
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-0427b5fcc3637d92e98860775b1d3c12@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Dr. Ben Carter, lead author and senior lecturer in biostatistics at King's College London, noted a "consistent pattern of impacts" across various countries and contexts.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-be3b109bb8c6dce44ad84539785b0083@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    The research team analyzed hundreds of studies published between January 2011 and June 2015, ultimately selecting 20 studies that included data from over 125,000 children. Their rigorous meta-analysis yielded significant insights.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-73601e7daaa262f803cce380d3a62551@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Unsurprisingly, the study found a "strong association" between bedtime media usage and insufficient sleep duration and quality, along with increased daytime sleepiness among children.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-df972dc1516d482b68d345a07831a3b7@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Intriguingly, children without devices in their bedrooms also experienced disrupted sleep patterns, likely due to ambient light, sounds, and stimulating content from nearby devices.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-75ac6ddfdc3520c3c9c13d0a16a39bfe@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Dr. Carter acknowledged that a limitation of their research was the reliance on self-reported data from parents and children, yet many families may recognize their own habits reflected in the results.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-3cdeb271f7702ea3ae68ab366fea4193@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    The National Sleep Foundation conducted a 2013 poll revealing that 72% of children and 89% of teens have at least one device in their sleep environment, often utilized near bedtime.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-5e6c6dc5cfc81b73a8ec1e3a40aa36b8@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    According to Dr. Carter and colleagues, this pervasive technology delays sleep onset as children continue their media consumption late into the night.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-40b874d56d68f0eb4eba94a367d35dfc@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    The blue light emitted by screens can disrupt natural circadian rhythms, affecting crucial processes such as hormonal regulation and body temperature. Specifically, the hormone melatonin is affected, which regulates sleep-wake cycles and promotes drowsiness.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-bacc5c72ac1f7ff62a405fab2087c50c@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Furthermore, the stimulating nature of online content can keep children and teens awake longer than intended, hampering their sleep quality.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-7a6c3d6af7bfd060353d5fe847c03a98@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    "Quality sleep is vital for children," emphasizes Dr. Sujay Kansagra, director of the pediatric neurology sleep medicine program at Duke University Medical Center. Sleep facilitates brain development, memory, self-regulation, alertness, immune health, and cardiovascular well-being.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-18f79922ee27f494eaae5cc2ce37aa2f@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Dr. Kansagra further asserts that the earliest years of life are critical for brain development, and sufficient sleep plays a significant role. "It's hard to ignore the connection between screen time and sleep challenges."
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-6d1b4f3881bef71e9446e2698d83ba43@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    While under-reporting by parents may influence findings, it's likely that technology disrupts healthy sleep patterns. "Children allowed to keep devices in their rooms often neglect sleep hygiene practices," he notes.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-5435cdd6713c1bfa166c240ed9bff91f@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Dr. Neil Klein, president of the American Sleep Association, concurs that sleep is fundamental to healthy development, despite not fully understanding all complexities of sleep science.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-95d3310a1deb5f9641e1e3dfe78579cd@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    The study's findings align with existing knowledge—technology significantly disrupts sleep hygiene, especially among teens, as highlighted by various experts and anecdotal experiences.
</p>

<div data-uri="cms.cnn.com/_components/factbox/instances/interactive_B31DF693-EAE3-EBDF-DD37-D657D239D0AE-h_6fd0cb20bf05c3a1231180ebe92ce665-paragraph_40C84ADB-BCCB-9DD0-CC39-1B64E3A83313@published" data-component-name="factbox" data-article-gutter="true" class="factbox-elevate vossi-factbox_elevate factbox__standard">
    <h3 class="factbox-elevate__title vossi-factbox_elevate__title inline-placeholder" data-editable="title">
        Join the Discussion
    </h3>
    <li>Stay updated on health news and share your thoughts on CNN Health.<a href="https://www.facebook.com/CNNHealth" target="_blank"> Facebook</a> and <a href="https://twitter.com/cnnhealth" target="_blank">Twitter</a>.</li>
</div>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-0f80bab8714009dbed41f6fb02f6bf78@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    To optimize sleep hygiene, consider tips such as keeping your room quiet and eliminating disturbances, including electronics and pets. <a href="https://www.sleepassociation.org/sleep-hygiene/" target="_blank">Discover more tips for better sleep.</a>
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-03e0ffc6b6ec76f34b16c77331ed7ec3@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Additionally, the <a href="https://sleep.org/articles/ways-technology-affects-sleep/" target="_blank">National Sleep Foundation</a> suggests a "gadget-free transition time" of at least 30 minutes before bed to enhance sleep quality.
</p>

<p class="paragraph-elevate inline-placeholder vossi-paragraph_elevate" data-uri="cms.cnn.com/_components/paragraph/instances/paragraph-6a1e15778e04cb685ff051872c2ca4fe@published" data-editable="text" data-component-name="paragraph" data-article-gutter="true">
    Additional recommendations for maintaining good sleep hygiene include avoiding late-night exercise, establishing a regular sleep schedule, minimizing light exposure, and steering clear of stimulants like caffeine or nicotine before bedtime.
</p>