Screen Time

How Screen Time Affects Sleep

Melatonin is a hormone in the body that helps regulate our circadian rhythm, otherwise known as the body clock. It determines a person’s sleeping and waking hours by influencing our desire to sleep or stay awake. Researchers say exposure to light alters the amount of melatonin produced.

It’s important for us to be aware how screen time – which refers to the amount of time spent using electronic devices – affects our melatonin levels and circadian rhythm. Studies have also shown disturbances in our circadian rhythm may lead to brain cell changes, and cause sleep problems in the long term.

Therefore, it is important for us to inculcate healthy screen time habits in our children.

Tips for parents regarding screen time before sleep:

1. Don’t use the electronic devices for too long at night before sleeping. Reduce exposure duration and intensity.
2. In general, maintain a healthy distance between your eyes and the device. Researchers at the University of Southern California found that the distance from their eye to tablet screen had a significant impact on melatonin levels. The impact on melatonin suppression was insignificant after 60 minute exposure, and considerable after 120 minutes.
3. Consider dimming the device at night, to minimise melatonin suppression.
4. Set a good example for your children to follow