Question 1

Memory And The Impact of Screen Time

Accepted Answer

More screen time can lead to less sleep, impacting what kids remember and retain.

There are few things worse than a tired kiddo, no matter if they’re 5 or 15. The extra sass and grumbles are definitely tiresome, but more concerning are the memory and cognitive issues that can result from sleep loss. Many factors can affect a kid’s sleep, including physical exercise and stress. But more and more studies are showing a direct relationship between night-time screen usage and sleep issues, and in turn memory retention.

Obviously, if your kid stays up until midnight gaming or texting, squeezing in the recommended 8 to 10 hours of sleep will be nearly impossible. But even if they put away those devices by bedtime, it could take an hour or more for their brains to enter sleep mode.

That’s because video games and media consumed right before bed can cause an adrenaline rush that keeps minds whirling. According to Harvard Medical School researchers, the blue light emitted from bright screens suppresses the production of melatonin, a hormone that promotes sleep and then keeps us asleep through the night.

That’s bad news for the quality of deep REM sleep your kid gets (and really needs). REM, or rapid-eye-movement, sleep is necessary for banking the information retained during the day, such as important school lessons and assignments. That means that an extra hour of gaming at night could have an effect on whether your kid retains details of their history lesson that day.

Even reading on a device right before bed can affect sleep patterns. Researchers at Brigham and Women’s Hospital studied people who read nightly from an iPad and those who read from a printed book. Those who read from the device were less sleepy at night, experienced less melatonin secretion and a delay in their circadian rhythm, and were less alert in the morning after eight hours of sleep versus those who read from a printed book.

Sleep issues are not just limited to teens who are left to their own devices. Doctors at Boston Children’s Hospital studied the sleep data of kids aged 9 to 11 and found that longer periods of daily screen time were associated with less sleep. The preteens who got fewer than the AAP recommended 9 to 12 hours of sleep were more likely to have attention and memory issues, less control over their actions and behaviors, and lower ability to deal with stress.

What’s a parent to do? Screens aren’t going anywhere. Our kids rely on them for communication, social interaction, and increasingly education. Parents can’t eliminate them completely, but they can limit device use at night. Studies show that more than two hours of screen time at night can affect melatonin levels. And sleep therapists suggest putting away all screens (including television) at least one hour before going to bed so your kid’s mind can wind down and prepare for rest.

If your busy tween or teen must stay up late occasionally to finish homework, try reducing the brightness on their screens. Also consider investing in a pair of blue-light-blocking glasses so melatonin production isn’t disrupted. Even better: Have them plug in their devices in a designated location outside their bedroom for an uninterrupted night of sleep. For more ideas to get your tweens and teens to bed on time, check out these 10 sleep tips to help manage your kids' sleep schedule and ensure they get enough sleep for optimal physical and mental wellness.

Question 2

Teaching Kids to Manage Their Own Screen Time

Accepted Answer

Change the conversation by giving kids the tools to know when and why to unplug

Self-control is something that kids develop over time, from a very young age and into their 20s. As parents, we help guide kids into making healthier choices when it comes to their diet, exercise, study habits, and more. And the same holds true for establishing healthy screen time habits. From choosing enriching content online to knowing when not to binge has everything to do with teaching kids how to weigh pros and cons in their decision-making, a.k.a. the art of self-control.

Tired of constantly telling kids to turn off devices?

Take a break from monitoring their screen time and instead mentor them into making responsible choices with their devices, and not just because you say so.

Flip the script about screen time.

Physician and filmmaker Dr. Delaney Ruston, producer of the award-winning film series Screenagers, discovered that kids like to talk about their screen time experience—except with their parents. It’s a contentious topic for many families but simply talking to your kids about screen time in a positive way could open up the door to more respectful and relevant conversations. Screen time conversations that use words like “self-regulate” and “appropriate”can help kids become more mindful that they have the power to make decisions about their own screen time.

Get on the same page about devices.

Just like there's proper etiquette at meal times, there's etiquette around how to use your phone. Help kids understand that there is a time and a place for devices by setting a few house rules. For example, make it a rule that mealtimes and bedtimes are off limits but that there are times when you can be flexible about screens, like during summer vacation, while traveling, or on sick days. With healthy habits already in place, kids will find it easier to self-impose limits that feel right for them down the road.

Back it up with research.

Share well-vetted articles about the impact of screen time on tweens and teens. Turn movie night into documentary night with age-appropriate content related to screen time and how it can affect their brains, sleep and mood. Our picks: Screenagers (for ages 10+), The Social Dilemma ( 13+), and The Great Hack (15+). Share what you’re reading and watching and have a conversation about it so kids can become more aware of how online media might be affecting them. That awareness will ultimately help them know when it’s time to unplug for the benefit of their overall wellness

Become familiar with their online world.

For this generation, their online world is a social space and a way to connect and access information. And that’s OK. Get to know the platforms that they’re using, like TikTok and popular video games, so you can engage with them and their experiences and build trust around screen time. You can use this time as a way to share your family values and help them understand that they can step away when they encounter online content or experiences that make them feel scared or uncomfortable, and that they can come to you as a sounding board.

Be a good digital role model.

Be mindful of your own use and what habits kids might be picking up: Are you reaching for the phone out of boredom? Are you answering texts at dinner time? Are you scrolling past bedtime? If they see how you’re able to self-restrain from screen time they’ll learn to do the same, even if it takes them a while to execute.

Encourage their offline interests.

Give them plenty of opportunities to experience what it feels like to do what they love, offline. Get them outdoors in nature, playing sports, creating art, cooking, whatever fills their bucket. But avoid associating these experiences as a consequence of too much screen time to keep that negative association at bay. Over time, they’ll learn what offline and online experiences make them feel best and which are worth their time.

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