Screen Time is Contributing to Chronic Sleep Deprivation in Tweens and Teens – A Pediatric Sleep Expert Explains How Critical Sleep is to Kids’ Mental Health

The Sleep Crisis

With the start of a new school year comes the inevitable battle to get kids back into a healthy bedtime routine. In many cases, this likely means resetting boundaries on screen use, especially late in the evenings. However, imposing and enforcing those rules can be easier said than done.

A growing body of research is finding strong links between sleep, mental health, and screen time in teens and tweens. Amid an unprecedented mental health crisis in which 42% of adolescents in the US are suffering from mental health issues, teens are also getting too little sleep.

Chronic Sleep Deprivation: The Silent Epidemic

Chronic sleep deprivation is a vicious cycle, exacerbating or even triggering anxiety and depression that warrant intervention. And it’s not just the lack of sleep; the heightened activity involved in consuming social media and video games before bedtime can also contribute to mental health issues.

- Advertisement -

As a pediatric sleep expert, I’ve seen firsthand the negative effects of excessive screen time, particularly social media, which not only affects sleep but also physical and mental health.

The Relationship Between Sleep and Mental Health

Research has long shown a clear relationship between mental health and sleep. Poor sleep can lead to poor mental health, and vice versa. People with depression and anxiety commonly experience insomnia, a condition in which they have trouble falling or staying asleep, or both.

What’s more, insomnia and poor-quality sleep may also blunt the benefits of therapy and medication. At its worst, chronic sleep deprivation increases the risk of suicide. One study found that just one hour less sleep during the week was associated with significantly greater odds of feeling hopeless, seriously considering suicide, suicide attempts, and substance use.

The Strong Pull of Screens and Social Media

Although social media has some benefits, research makes it clear that there are significantly more downsides to social media consumption than upsides. For one, scrolling social media requires being awake, and hence, displaces sleep. Second, the light emitted from most handheld devices decreases levels of melatonin, the primary hormone that signals the onset of sleep.

Third, the content that young people are consuming can disrupt both nondream and dream sleep. Have you ever fallen asleep watching a disturbing thriller or a horror movie and had scenes from that movie enter your dreams? And it’s not just dreams that are affected; the brain may not sustain deep nondream sleep since it is still processing those fast-paced images.

The Effects of Social Media on Mental Health and Sleep

Social media can also contribute to FOMO – the fear of missing out. This can occur when a teen becomes enmeshed with an influencer or role model through posts, reels, and stories, all of which are cultivated to reflect unrealistic perfection, not reality.

In addition, research has found a clear link between social media consumption and poor body image in kids and teens, as well as overall worsened mental health and worsened sleep problems.

A State of Chronic Sleep Deprivation

Making sleep a high priority is a cornerstone of overall health and mental health, and it’s also key to staying alert and attentive during the school day. Professional medical and scientific organizations have recommended that teens sleep eight to 10 hours per night. However, only 1 in 5 high schoolers come close to that.

Some of this is due to school start times that don’t align with the natural rhythms of most teens, so they don’t fall asleep early enough on weekdays. Teens who don’t get enough sleep may suffer from weak academic performance, a lack of organizational skills, and mediocre decision-making.

A Way Forward

So, what can be done to pry teens and tweens away from their screens? Keeping goals realistic is key, and sometimes it’s helpful to start by focusing on just one goal. Parents need to prioritize sleep for the entire household and model good screen time habits.

Ultimately, parents and caregivers need to recognize the warning signs of sleep deprivation and progressive mood and anxiety disorders. Seek professional help for disordered sleep, troubled mental health, or both.

Conclusion

In conclusion, chronic sleep deprivation in tweens and teens is a critical issue that requires immediate attention. As a pediatric sleep expert, I urge parents and caregivers to take a proactive approach to addressing this problem.

By setting boundaries on screen use, encouraging healthy sleep habits, and seeking professional help when needed, we can help our children get the restful sleep they need to thrive. Remember, sleep is not a luxury, it’s a necessity.

FAQs

Q: How can parents establish a healthy bedtime routine for their children?

A: Establishing a consistent bedtime routine can help signal to your child that it’s time for sleep. Try setting a relaxing bedtime routine that includes activities like reading, storytelling, or quiet play.

Q: How can parents limit screen time in their children?

A: Start by setting screen-free zones in your home, such as the dinner table or bedrooms. Set screen time limits for each day and enforce those limits consistently. Consider implementing screen-free days or weeks.

Q: What are some warning signs of sleep deprivation in children?

A: Warning signs of sleep deprivation in children may include irritability, mood swings, decreased motivation, and difficulty concentrating. Look out for changes in appetite, increased forgetfulness, and difficulty falling or staying asleep.

Q: Can children’s mental health be linked to chronic sleep deprivation?

A: Yes, chronic sleep deprivation in children can contribute to mental health issues, such as anxiety and depression. Research has shown a clear link between sleep and mental health, and addressing sleep deprivation can help improve overall mental well-being.