One in five teenagers in Delhi suffers from clinical sleep deprivation, and 60 % were diagnosed to have depression. According to a study conducted in Delhi. The study also highlights the correlation between sleep deprivation and depression seen in children.
Excessive screen time affects our health, yet it is ubiquitous. However, its impact on children is alarming. In our childhood, we would be in bed by 9 p.m. But now, our sleep cycles are disrupted, and we spend precious hours scrolling.
Following in our footsteps, our kids are missing out on sleep, which is affecting their focus, mood, cognition, learning abilities, and physical growth.
SLEEP: A PILLAR OF GOOD HEALTH
Everything in our body works in sync to keep us healthy. Sleep, clean eating, movement, and mental health are foundations for building and maintaining health.
Sleep is not just about rest. When we sleep, our bodies repair and heal themselves. Children's bodies release growth hormones that facilitate bone, tissue, and muscle development when they sleep.
Well-rested children can perform better at school. Sleeping helps improve memory and sharpens their learning and creative ability. Sleep deprivation, often depicted as ADHD, can lead to behavioural issues.
The Indian Academy of Paediatrics (IAP) and the American Academy of Sleep Medicine recommend that Children between the ages of 6 and 12 need 9–12 hours of sleep, while pre-schoolers (3–5 years) need 10 to 13 hours of sleep. Adolescents and Teens need 8 to 10 hours of good-quality sleep to support hormonal shifts and physical development.
Yet, studies reveal that the average Indian school-going child, nowadays, gets less than 7.5 hours of sleep, and teens even less.
SCREEN-TIME STATISTICS: WHAT THE DATA SAYS
The screen-sleep problem is real. We have tons of data and studies covering the impact of screen time and sleep deprivation in children.
Today, 93% of teens own a smartphone and spend an average of 8.5 hours a day on screen.
A rural Pune survey reported that 83% of school children exceed safe screen limits, and those with prolonged screen exposure reported sleep difficulties and poor academic focus.
A meta-analysis covering about 2,857 children by AIIMS Raipur found that children had an average of 2.22 hours/day of screen time, which is twice the recommended guideline by WHO and IAP. Shockingly, infants, who are advised to have zero screen exposure, had an average of 1.23 hours/day of screen time.
Dr. D Narayanappa, JSS Hospital, Mysuru, cites survey data “13.5 % to 22 % of young Indians show high-risk digital behaviours that lead to sleep problems, anxiety, and attention difficulties.”
THE SCREEN AND SLEEP DISCONNECTION
We live in an age where our connections to digital screens are nearly unavoidable. Smartphones, tablets, and laptops are now integral to our children's education. Online classes, project work, gaming consoles, and social media have become the default for children.
Truthfully, it is not the screens but the Excessive time spent on them that is wreaking havoc on sleep.
So, how does the screen affect our sleep?
- Blue Light Suppression: All digital devices emit blue light. Excessive exposure to blue light, especially at night, suppresses melatonin production. Melatonin is the hormone that signals the brain that it is time to sleep. Suppression of melatonin disrupts our body's internal clock, i.e., circadian rhythm, delaying the onset of sleep. As a result, we, as well as our kids, have difficulty sleeping.
- Mental stimulation: Games with bright and captivating graphics or an incessant need to scroll through Instagram reels or YouTube videos keep children mentally stimulated, making it harder for them to disengage.
- Delayed bedtimes: FOMO, fearing missing out, compels kids to be updated on viral content. They lose track of the time spent on devices and waste precious hours. Delayed bedtimes and poor sleep quality eventually break the body's natural ability to induce sleep and lead to the development of sleep disorders.
THE RIPPLE EFFECTS OF POOR SLEEP
The consequences of poor sleep go far beyond yawning in class. Sleep deprivation in growing children and teens has been linked to a weakened immune system, behavioural issues, hormonal imbalances, and reduced growth.
Behavioural issues manifest as mood swings, aggression, irritability, and anxiety. Hormonal imbalances that lead to poor blood sugar regulation and increased craving, leading to obesity
Growth hormones are produced when children sleep, so sleep deprivation can lead to delayed or improper growth and development. The growth hormone, which is primarily released during deep sleep, causes reduced growth.
Digital strain leads to poor vision and early-onset myopia in children. Children using screens for longer durations also experience frequent headaches.
According to Dr. Vivek Agarwal, Psychiatry Department, King George's Medical University, Lucknow, warns, "Developing brains of pre‑schoolers are particularly vulnerable… excessive screen exposure ... can lead to obesity, vision problems, disturbed sleep, depression, suicidal thoughts, and behavioural issues."
BRING BACK THE SLEEP: WHAT PARENTS CAN DO?
The state of sleep in our children is in dire need of regulation. Reforms by schools and parents, together with others, can reverse this crisis. We can coach our kids to adopt healthy digital and sleep habits.
- Set a Digital Curfew: Avoid use of screens at least one hour before bedtime. This helps the body to induce sleep naturally.
- Screen-Free Bedrooms: To eliminate temptation for children by keeping devices out of the bedroom.
- Establish a Fixed Sleep Schedule: A fixed sleep and wake-up time, even on weekends, helps regulate children's internal clock.
- Limit Overall Screen Time: Supervise children's screen time and the content they are exposed to. Encourage children and teens to take screen breaks, play outdoor sports, and engage in hobbies that do not require devices.
- Be a good role model: Children will mirror adult behaviour. If you, as a parent, are scrolling at dinner or watching Netflix in bed, they will follow your footsteps. Therefore, you have to adopt screen-free times and digital hygiene as a family to get your kids to accept them
- Use Tech wisely: 'Blue light filter' and 'digital well-being' modes can be enabled to reduce the ill effects of screen usage. However, limiting screen time and monitoring your child's digital consumption are imperative.
FINAL THOUGHTS
We cannot live without screens, but we can limit them. Technology is not the villain here. While the use of technology is indispensable, we can prevent senseless overconsumption.
Don't let technology ruin your child's sleep. Sleep is the foundation of learning, growth, and emotional development. Make small changes as a family and establish a digital routine to give your child a good night's sleep.