We’ve entered the age of tablets, iPads and HD TV’s and where most 2 year olds can swipe, double-tap, find their favourite app and navigate to their own Netflix account like a pro. But what does this do to their sleep and how can you ensure it’s not affecting them? Here are my suggestions.
Limit Screen Time. According to the Canadian Paediatric Society, any screen-based activities (TV, video games, hand-held devices, etc) for children under 2 is discouraged and recommend limiting screen time to less than 1 or 2 hours for older children. Does this mean limiting before bed? Yes. Any screen time should be cut out at least 1 hour before bedtime. Brightness from the screen can greatly affect your child’s need for sleep by acting as sunlight and causing your child’s natural flow of melatonin (our sleep hormone) to decrease, therefore throwing off their natural sleep rhythm. This rule isn’t just for kids, parents can benefit and improve their sleep by shutting down early too!
Location, Location, Location. Keep all devices (including TV’s) out of your child’s room. The best and only location for any screen time should happen outside of the bedroom, away from sleep and any part of your bedtime routine. Avoid incorporating TV or iPad time when they wake in the morning, especially in bed. These early electronic showings can set them up for an early rising habit down the road.
While limiting screen time before bed and engaging in devices outside of the bedroom can help your child sleep when it comes to electronics, there’s also several ways to create a healthy relationship with your kids and TV at other appropriate times. Small doses, educational apps or shows can create family discussions too. Here’s a great resource about creating these healthy habits for all ages: http://www.caringforkids.cps.ca/handouts/promote_good_television_habits
Liane Mamo is sleep consultant with Good Night Sleep Site Ottawa and a mother of a smart, fun-loving, creative toddler. Follow Liane on Facebook or Twitter for daily sleep tips and advice.
Good Night Sleep Site is a Family and Pediatric Sleep Practice ready to provide you with emotional and educational support to help your baby or child with their sleep needs.
