Improving Tween Sleep by Managing Screen Time
New research links bedtime screen habits to sleep disturbances in tweens, highlighting strategies like removing devices from bedrooms and establishing family media plans to promote better sleep and overall well-being.
Adequate sleep is essential for adolescents' physical health, mental well-being, and academic success; however, many young teenagers struggle to get enough rest. Recent research highlights that bedtime habits involving screens significantly impact sleep quality and duration among tweens. The study, published in Sleep Health, reveals that over 70% of tweens have internet-connected devices in their bedrooms. Nearly a quarter of them report waking up during the night due to notifications, and 28% of those who wake up use their devices to fall back asleep.
Dr. Jason Nagata, the study's lead author and associate professor of pediatrics at the University of California, San Francisco, emphasizes that high-quality sleep is vital for healthy development. He recommends keeping screens out of the bedroom, turning off notifications, and avoiding social media use during bedtime. If an adolescent wakes during the night, resisting the urge to check devices can help improve sleep.
The research also found sociodemographic disparities, with racial, ethnic, and sexual minority teens exhibiting higher bedtime screen usage than their peers. Lower household income and parental education levels are associated with increased screen time at night. Nagata warns that excessive screen time displaces crucial activities like physical activity and face-to-face interactions, both of which support mental health.
The study underscores the importance of family media plans, which involve regular discussions about screen use rules that are tailored based on age and household circumstances. Revisiting these plans during summer or holiday periods can be particularly beneficial.
Using data from the Adolescent Brain Cognitive Development (ABCD) study, involving over 10,000 early adolescents aged 12-13, researchers assessed bedtimes and screen habits, linking excessive bedtime screen use with sleep disturbances. Tailored, culturally sensitive interventions and digital literacy programs can help at-risk groups promote healthier sleep patterns among teens.
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