In a recently published analysis of research that included over 122,000 adult participants, with ages ranging from their 40s to their 60s, 41% reported using electronic screens within an hour of bedtime. The research showed daily screen use before bedtime was associated with reduced sleep quality. Participants who used screens had bedtimes that were between 9 and 16 minutes later each night, adding up to nearly an hour of lost sleep each week.
In previously reported research, ConnectSafely noted that fewer than 20% of teens are getting enough sleep to fuel their growth, success in academics, and high levels of physical activity. Often teen use of screens is partially blamed. This new research proves that sleep disruption due to screen use close to bedtime is not just an issue for children and teens, it impacts adults too.
Unknown whether this clearly negative impact of screen use on sleep is because of the light exposure at night or of the content being consumed through the screen. The researchers suggested more research is needed for more insights into that question.
We adults can model good sleep habits for our teens by creating and holding to a routine that starts 30-60 minutes before bedtime and does not include screens. Your routine might include:
- Plugging in devices to be charged overnight outside the bedroom.
- Packing our lunch and snacks for the next day.
- Tidying up spaces around the house that we will need to navigate in the morning such as bedrooms and the kitchen.
- Playing calming music or nature sounds while carrying out these tasks can reinforce a mentality of winding down.
This simple routine, when carried out each night, takes only a few minutes and over time will be a signal to our bodies that we are transitioning into bedtime. It will lead to higher quality, more consistent sleep for us and for our teens.