Originally published in the Fort Smith Times Record on June 28, 2019
Have you ever tried countless techniques to get your teenager out of bed in the morning only to be confronted with extreme moodiness? Believe it or not, there may be a valid reason for this. Ask any teen about the last thing they look at before falling asleep, and a large majority will probably say that they spend this time on their phone or an electronic device.
So how is screen time before bed really affecting today's teens?
First, let's consider the period of adolescence. This time is specifically important as far as required sleep because adolescents are still in a rapid state of development. In fact, most sleep experts recommend at least nine hours for teens — less than seven is considered inadequate. Although more sleep is recommended, it seems as though there are many factors that work against this necessity.
One factor is the release of the sleep hormone called melatonin. Do you ever wonder why adults tend to get sleepy earlier in the evening while most teens seem to be night owls? Studies have shown that melatonin is released in an adult's body sometime between 8-10 p.m., while in teens, this hormone is not released until anywhere from 10 p.m. to as late as 1 a.m.
Now let's consider the current issue: screen time before bed. When you add the use of electronics, the release of melatonin is affected even more. The blue light that is emitted by smartphones and tablets simulates daylight, which can inhibit the release of melatonin. Not only that, but technology also stimulates the brain, making it more difficult to fall asleep, and even if they do fall asleep, 44% of cellphone-owning teens say that they regularly keep their phones on and active at night, which leads to sleep that can be interrupted by calls, texts and notifications.
Research continues to back up the correlation between less sleep time and more screen time. According to surveys completed and reported on in the journal, Sleep Medicine, major increases in inadequate hours of sleep were seen around 2009 with the introduction of smartphones, and these numbers have continued to climb in recent years.
When our body doesn't get enough sleep, it will try to compensate by making us sleepy throughout the day. For many teens, this can and does often interfere with their ability to concentrate and stay awake in school.
The best solution to this issue would be to get technology out of the rooms of teens at night. However, it is often difficult for not only teens but also adults to avoid screen time before bed. If a tech-free room is not an option, it is recommended to try to cut off screen time or anything stimulating at least 30 minutes before bed.
Set an example and make this a routine. When the whole family gets restful sleep, everyone benefits.