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Parents, educators, and clinicians express concern about whether excessive use of screen media among young people affects sleep and wellbeing. In this article, we provide an overview of the current science on screens and sleep, with a focus on recommendations to reduce the potentially problematic influence of screen time on pediatric sleep. We then review how impaired sleep in pediatric populations may lead to a range of adverse behaviors, physical health problems and well-being outcomes. We begin with a summary of the two consensus statements on child and adolescent sleep needs. Then we summarize the range of screen habits among youth, focusing on screen habits at bedtime. Next, we review current literature on evidence of the effects of youth screen habits on sleep, and the mechanisms by which screen habits may impact sleep. We conclude with evidence-based strategies to improve sleep through sleep-friendly screen-behavior recommendations and other take-home messages for families and practitioners.

Exposure to the light emitted by screens in the evening hours before and/or during bedtime is another likely mechanism by which use of screen media negatively impacts sleep. Screen-based light may affect sleep via several pathways:increasing arousal and reducing sleepiness at bedtime,

Clinicians can help families improve their sleep health and screen media habits by encouraging parenting marked by high levels of warmth and support, as well as limits that are clearly communicated, consistently applied appropriate to the child’s behavior and context, and allow for developmentally appropriate autonomy(i.e. an authoritative parenting style). Box 1) All parents should begin instilling family bedtime routines and healthy sleep habits early in life, and adjust these routines as youth mature (See Box 2). If the youth health behaviors and habits become part of the child’s own daily routine, she will be better able to take charge of her own sleep health behaviors when this becomes appropriate in later years. For younger children, these routines mean establishing household rules related to screens and sleep early on. For older children and adolescents, they involve open conversation about the core reasons for behaviors. This proactive and engaged parenting style promotes cooperation and parent-child shared goals for children’s health and well-being, and aims to help children develop self-regulation skills, and eventually increasing autonomy to govern their own behavior.

For teenagers presenting with excessive screen time, a few clinical pearls may help families to follow the recommendations laid out in Box 1 and 2, below. First, one must always focus on the chief complaint, what brought the patient to seek help in the first place. In cases of excessive nighttime screen media use, children and adolescents are often seen in the clinician’s office for poor academic performance or lack of concentration in school. Upon taking a careful history, the clinician often discovers a significant lack of sleep, often attributable to patients staying up late while using mobile devices, computers, or videogames. Clinicians must discover the underlying factors (e.g., social or family stress) which drive the patient to use the screens in the late hours. Addressing such factors directly may be essential to motivating families to achieve healthier screen habits.

The currently-supported mechanisms underlying the relationship between screen media habits and sleep outcomes include (1) displacement of time spent sleeping by time spent using screens, (2) psychological stimulation from screen-media content, and (3) alerting and circadian effects of exposure to light from screens.

6. Falbe J, et al. Sleep duration, restfulness, and screens in the sleep environment. Pediatrics.2015;135:e367–375. doi: 10.1542/peds.2014-2306. PubMed] [CrossRef]

39. Chaput JP, et al. Electronic screens in children’s bedrooms and adiposity, physical activity and sleep: do the number and type of electronic devices matter? Can J Public Health.2014;105:e273–279. PubMed]

61. Higuchi S, Motohashi Y, Liu Y, Maeda A. Effects of playing a computer game using a bright display on presleep physiological variables, sleep latency, slow wave sleep and REM sleep. J Sleep Res.2005;14:267–273. doi: 10.1111/j.1365-2869.2005.00463.x. [PubMed] [CrossRef]

84. Higuchi S, Motohashi Y, Liu Y, Ahara M, Kaneko Y. Effects of VDT tasks with a bright display at night on melatonin, core temperature, heart rate, and sleepiness. J Appl Physiol (1985)2003;94:1773–1776. doi: 10.1152/japplphysiol.00616.2002. [PubMed] [CrossRef]

See Full Reference to sleep problems stemming from electronic devices that emit blue light. Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, or the amount of time it takes someone to fall asleep. Additionally, children who use these devices at night often do not receive enough high-quality sleep and are more likely to feel tired the next day.

See Full Reference. Unlike blue light, red, yellow, and orange light have little to no effect on your circadian rhythm. Dim light with one of these colors is considered optimal for nighttime reading. Portable e-readers like the Kindle and Nook emit blue light, but not to the same extent as other electronic devices. If you prefer to use an e-reader such as a Kindle or Nook, dim the display as much as possible.

Establish a Relaxing Bedtime Routine: A regular bedtime that ensures an adequate amount of rest is essential for healthy sleep. The hour before bed should consist of relaxing activities that don’t involve devices with screens.

See Full Reference reduce blue light emissions and decrease the display’s brightness setting. You should manually dim the display if your device does not automatically adjust the brightness in nighttime mode.

Technology helps facilitate education, communication, and entertainment, and technological devices have become a crucial element of navigating daily life. However, some devices may interrupt or negatively impact sleeping patterns. These include laptops, tablets, smartphones, and televisions – all of which feature screens that emit blue light. Overexposure to blue light in the evening can make it more difficult to fall and remain asleep.

Many electronic devices come equipped with “nighttime modes”, which can be activated to project less light from their screens. Nighttime modes may not be effective for improving sleep on their own. For example, one study focused on the Night Shift mode for iPad tablets. Researchers found that using Night Shift mode and adjusting the device’s brightness settings are both needed to reduce melatonin suppression for nighttime users.

Sleep is a critical aspect of health. One study found that children who watched more television, used a computer, played video games, or used their cell phones before bedtime not only experienced disruptions to sleep quality and quantity, but were also more likely to be overweight. These children were also more likely to feel tired in the morning and skip breakfast, a habit that has been linked to weight gain. Obesity can increase the likelihood of experiencing obstructive sleep apnea, which disrupts sleep and can lead to morning headaches.

Experts recommend that children and teens keep screens out of the bedroom and aim to stop using electronic devices at least 30 to 60 minutes before bed. These recommendations are a good place to start for adults as well.

For some, eliminating screens from the bedroom may not be possible due to work or family commitments. However, it is important to set a distinct time between device use and sleep. If you do keep your device in your room, consider turning off lights and silencing notifications.

Previous studies have already shown that watching screens before going to sleep damages our sleep. It has also been found that exposure to blue light with wave lengths of 450-500 nanometers suppresses the production of melatonin, a hormone secreted at night that is connected with normal body cycles and sleep. The new study, published in the journal Chronobiology International, was undertaken by researchers Prof. Abraham Haim, head of the Israeli center for interdisciplinary research in chronobiology at the University of Haifa; doctorate student Amit Shai Green of the Center for Interdisciplinary Chronobiological Research at the University of Haifa and the Sleep and Fatigue Center at Assuta Medical Center; Dr. Merav Cohen-Zion of the School of Behavioral Sciences at the Academic College of Tel Aviv-Yafo; and Prof. Yaron Dagan of the Research Institute for Applied Chronobiology at Tel Hai Academic College. The researchers sought to examine whether there is any difference in sleep patterns following exposure to blue screen light as compared to red light prior to sleep, and furthermore, to find which is more disruptive: wavelength or intensity?

The study participants were 19 healthy subjects aged 20-29 who were not aware of the purpose of the study. In the first part of the trial, the participants wore an actigraph for one week (an actigraph is a device that provides an objective measurement of the time when an individual falls asleep and wakes up). They also completed a sleep diary and a questionnaire about their sleeping habits and quality of sleep. In the second part of the trial, which took place at Assuta"s Sleep Laboratory, the participants were exposed to computer screens from 9 p.m. to 11 p.m. -- the hours when the pineal gland begins to produce and excrete melatonin. The participants were exposed to four types of light: high-intensity blue light, low-intensity blue light, high-intensity red light, and low-intensity red light. Following exposure to light, they were connected to instruments that measure brain waves and can determine the stages of sleep a person undergoes during the course of the night, including awakenings not noticed by the participants themselves. In the morning, the participants completed various questionnaires relating to their feelings.

On average, exposure to blue light reduced the duration of sleep by approximately 16 minutes. In addition, exposure to blue light significantly reduced the production of melatonin, whereas exposure to red light showed a very similar level of melatonin production to the normal situation. The researchers explain that the impaired production of melatonin reflects substantial disruption of the natural mechanisms and the body"s biological clock. Thus, for example, it was found that exposure to blue light prevents the body from activating the natural mechanism that reduces body temperature. "Naturally, when the body moves into sleep it begins to reduce its temperature, reaching the lowest point at around 4:00 a.m. When the body returns to its normal temperature, we wake up," Prof. Haim explains. "After exposure to red light, the body continued to behave naturally, but exposure to blue light led the body to maintain its normal temperature throughout the night -- further evidence of damage to our natural biological clock."

The most significant finding in terms of the disruption of sleep was that exposure to blue light drastically disrupts the continuity of sleep. Whereas after exposure to red light (at both intensities) people woke up an average of 4.5 times (unnoticed awakenings), following exposure to weak blue light 6.7 awakenings were recorded, rising to as many as 7.6 awakenings following exposure to strong blue light. Accordingly, it is hardly surprising that the participants reported in the questionnaires that the felt more tired and in a worse mood after exposure to blue light.

"Exposure to screens during the day in general, and at night in particular, is an integral part of our technologically advanced world and will only become more intense in the future. However, our study shows that it is not the screens themselves that damage our biological clock, and therefore our sleep, but the short-wave blue light that they emit. Fortunately various applications are available that filter the problematic blue light on the spectrum and replace it with weak red light, thereby reducing the damage to the suppression of melatonin," concludes Prof. Haim.

Joanna Cooper, M.D., a neurologist and sleep medicine specialist with the Sutter East Bay Medical Foundation, says bright screens stimulate the part of our brain designed to keep us awake. Looking at a brightly-lit screen prior to sleep can make for a restless night.

Device screens produce blue light, Dr. Cooper says, which is the part of the light spectrum most active in our sleep cycle. Stimulation of this part of the brain suppresses production of melatonin, making it difficult for many people to “turn off” their brains and fall asleep.

“The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” Dr. Cooper says. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information.

Spending to much time in front of electronic devices such as televisions, smartphones, computers, laptops, tablets, and gaming systems can disrupt your sleep, reveals a new study.

Researchers have been saying for years and years that reading an on LCD screen late at night will disrupt your sleep, and techies have been working nearly as long to come up with fixes for that problem.

But then Apple added this as a core feature for iOS, which means you have the option with all iOS apps. See the "Night Shift" menu under "Display and Brightness" on your iDevice’s Settings menu for more info.

The suggested bedroom temperature should be 15-19C to encourage good sleep. Some people find calming music, nature sounds and even white noise can help them drop off. Artificial light can disrupt sleep patterns, so avoid screens from televisions, iPads and iPhones right before bedtime. Use a light at night only when absolutely needed.

Here are ways you can reduce the negative effects of screen time on your child’s sleep:Avoid digital technology use in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV. Encourage reading or quiet play instead.