Screen Shot 2013-01-18 at 12.14.09 PMTV before bed delays children going to sleep. We’ve all heard that TV isn’t necessarily good for our children right before bed, but something about that fact tends to go against instinct. In my experience, most of us feel like television and video-streaming is relaxing to our minds. Bum news is, it’s the opposite. Viewing TV or video or screens prior to sleep tends to rev up our brains, disrupt our sleep, and may even cause nightmares (especially for preschoolers). The light from computers and screens may inhibit melatonin, the hormone that helps us drift off to sleep.  A new study published this week reminds us about TV realities at bedtime.

I’m as guilty as everyone else. I love to let my children watch a TV show after dinner in the hour before bed. We all crave that downtime with our full bellies and the work of our day behind us. We all want some quiet. Here’s the thing:

Researchers surveyed over 2000 children between 5 and 24 years of age. They inquired about the last 1 1/2 hours of their day–not surprisingly they found that TV before bed was common. Across all ages, watching TV was the most common activity for children before bed, about half of the children watched TV for at least 30 minutes. When they surveyed what time children went to sleep, they confirmed the concerns about TV and bedtime. The children with more TV viewing went to sleep later. Conversely, those with an earlier bedtime had significantly greater time in non-screen sedentary activities and self-care prior to going to sleep. Most research shows that our children’s sleep deprivation is due to late bedtimes, not early rising. Children sleep about 1 hour less now than they did 100 years ago. Consequently, we’re also more fatigued, distracted, obese, and hyperactive these days–all things associated with sleep loss. Strategies that help us go to sleep on time are essential for our very tired country…

TV Tips To Improve Our Children’s Sleep:

  • If your child is having trouble falling asleep, work hard to make sure they don’t spend any time in front of a screen 2 hours prior to bedtime. Explain to them why you’re doing this–the TV winds them up, not down.
  • Get all screens out of the room where your children sleep. No TVs, cell phones, tablets, or iPods in bedrooms or in bed with children. Make rules for a sleeping station for phones in your kitchen. Phones go to bed at say, 9pm.
  • Buy a new alarm clock if a child says that their phone must wake them up in the AM. I find alarm clocks online for less than $15.
  • If your child loves TV, shift the time of day they watch television. Consider using all screens as devices of privilege. Let children earn an hour with their TV or video game while you prepare dinner for great citizenship at home and/or school.