Screen Time Before Bed
“Mommy, can we watch my favorite show before bed?” “Daddy, can I play on my tablet before bed?” We hear this all the time at our house even though our kiddos know the answer already! But even we are guilty of giving in now and then.
These are common questions that most parents may hear while getting their kiddos ready for bed. Those big darling eyes looking up with hope make it very difficult to say “no”. Parents often give in to these requests and unfortunately, a bad night of sleep may become the result for the child and the parents.
Here’s a little story about a fairly recent experience I had with this kind of request.
One night, we let our daughter stay up kind of late and watch a movie on her tablet. It wasn’t a bad day or anything like that, but we were just being softies and her big eyes and poked out bottom lip made us give in to her request. She was about an hour and a half late going to bed that night and it showed. She was wired when we were tucking her in- over the top goofy, laughing at herself hysterically, and making big extravagant movements with her body. When we finally got her tucked in and said goodnight, she yelled from her room several times before actually falling asleep. At around 2 AM I woke up and barely opened my eyes. My daughter was standing right next to my bed staring down at me as if she was there all night waiting for me to wake up. I’d be lying if I said it didn’t scare me just a little bit. She immediately started asking to play on her tablet. I immediately regretted allowing her to stay up late to watch a movie. “What? No. It’s 2 o’clock in the morning. You should be asleep.” The problem was, she was not the least bit tired.
I have since learned that electronic devices such as cell phones, tablets, and televisions emit blue light which can have negative effects on a child’s circadian rhythm and natural melatonin production. This means that while my little girl was sitting there watching her movie, her body wasn’t entering into the next stage of the natural circadian rhythm and her body’s natural melatonin production had been suppressed. No wonder she was not tired at bed time.
Another factor that fought her ability to get a good night’s rest was missing her bedtime. I’d allowed her to stay up late. Since she was up late, she missed her window to fall asleep (based on her circadian rhythm) and this caused her brain to demand the release of cortisol. Yes, cortisol, the stress hormone. It gave her a burst of energy and was her body’s attempt at getting a second wind. So, not only was she producing cortisol, it also was suppressing the production of melatonin resulting in hyperactivity and an inability for her to fall asleep easily. There were just too many factors fighting against her, and it truly was no fault of hers.
So, what does that mean for you and us as parents? It means we should avoid allowing our children to use or watch electronic devices during the two to three hours before bedtime. This will significantly help their little bodies with natural production of melatonin without suppression. This, of course, will get them to fall asleep faster once in bed, and they will sleep more soundly.
It also tells us that we should do our best to keep our children on a regular schedule no matter what day of the week it is. Sure, there is room for special nights, but we need to be prepared for what that means for our sleep and our children’s sleep. It also tells us that we need to look at hyperactivity in the evening not as a cute (or not so cute) personality trait in our children, but as clear evidence that they are overtired.
So, next time your little one comes up to you looking at you with those big eyes, poking that bottom lip out, and asking to watch a late-night movie or play a late-night game on their tablet, remind yourself of what this could mean for their sleep and your sleep. Stand your ground, and instead of giving in, offer an alternative that will help them get to sleep. This would be a great opportunity to read a book to them, tell them a story, or just talk about their day (or even what tomorrow will bring). With all of this said, have some special nights, too. Don’t be afraid to have that balance in your life! Just be sure to plan for it, prepare for it, and be ready for it!
