Screen time is contributing to chronic sleep deprivation in tweens and teens – a pediatric sleep expert explains how critical sleep is to kids' mental health
In many cases, this likely means resetting boundaries on screen use, especially late in the evenings.
- In many cases, this likely means resetting boundaries on screen use, especially late in the evenings.
- Amid an unprecedented mental health crisis in which some 42% of adolescents in the U.S. are suffering from mental health issues, teens are also getting too little sleep.
- I am the lead physician of the sleep center at Seattle Children’s Hospital, where I study various pediatric sleep disorders.
Relationship between mental health and poor sleep
- Research has long shown a clear relationship between mental health and sleep: Poor sleep can lead to poor mental health and vice versa.
- People with depression and anxiety commonly have insomnia, a condition in which people have trouble falling or staying asleep, or both, or getting refreshing sleep.
- That ongoing sleep deprivation further worsens the very depression and anxiety that caused the insomnia in the first place.
The strong pull of screens and social media
- Although social media has some benefits, I believe research makes it clear that there are significantly more downsides to social media consumption than upsides.
- For one, scrolling social media requires being awake, and hence, displaces sleep.
- When melatonin release is inhibited by staring at a lit device near bedtime, falling asleep becomes more challenging.
- Worst of all, social media can contribute to FOMO – short for the fear of missing out.
A state of chronic sleep deprivation
- Multiple professional medical and scientific organizations have recommended that teens sleep eight to 10 hours per night.
- In addition, sleep deprivation is directly linked with high blood pressure, heart attacks and the development of diabetes in adulthood.
- Undesired weight gain occurs with sleep deprivation though a series of complex mechanisms, including shifts in metabolism, a more sedentary lifestyle and poor dietary choices.
A way forward
- Keeping goals realistic is key, and sometimes it is helpful to start by focusing on just one goal.
- Parents need to prioritize sleep for the entire household and model good screen time habits.
- Remember that not everything has to be done all at once – incremental changes can make a big difference over time.