Should Parents Limit Screen Time?
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As a mama of two little boys, I know how you feel of wanting your kiddos to live their best, healthiest lives. But let's be real, it's not always easy, especially in this digital age (hello, YouTube, Cocomelon, Disney Plus, and tablets..) One of the most common questions I get asked is, "should parents limit screen time?" It's a hot topic, and rightfully so. With our kiddos being more plugged in than ever, us mamas have to understand how screen time might be affecting their health and wellness.
Does Screen Time Impact Children's Sleep?
Firstly, let's talk about sleep because we all know how crucial it is, right? Not only for us mamas but especially for our little ones. Good quality sleep is vital for our children's mental and physical health. It promotes growth, helps their immune system beat germs, aids in learning, and affects weight. Yeah, it's literally that important!
So what’s the deal with screen time and sleep? As we all know, our kiddos need their beauty sleep, right? But research has shown that too much screen time, particularly before bedtime, can seriously mess with the quality and duration of their sleep (like resisting bedtime, asking for water or a snack a bajillion times, ORRR just ending up in bed with you for the 4th time this week…). I FEEL YOU, MAMA!
Well, the artificial light (aka all that extra blue light) that screens emit messes with their sleep hormone melatonin. Melatonin helps your body to relax and get ready for bed. But when those brightly lit screens are in our face RIGHT before bed, it's like a blaring alarm clock for your body..not quite what we want. It causes our kiddos to have a hard time falling asleep, their sleep becomes restless, and in some cases, it can result in insomnia. And trust me, we've all dealt with a cranky, tired child and it's not a walk in the park.
Sleep is SO important for our children's health – it's like their bodies' natural reset button. So, when sleep gets disrupted, it can have a ripple effect on their health and well-being.
Remember that time when your little one stayed up late watching cartoons and was a little monster the next day? That's the lack of sleep working it’s not-so-magic. So, ladies, it's not an understatement to say that excessive screen time can definitely affect our children's behavior.
Remember, it's not just about being the "no-fun mom" who takes away the iPad. It's about their health. It's about making sure they grow into happy, healthy adults. And it's about navigating this digital world while keeping their well-being at the forefront.
Impact of Screen Time on Mental Health in Kids
Ladies, let's dive deeper into the science behind how screen time can significantly impact a child's mental health, especially those little ones who exhibit ADHD tendencies. Numerous studies have found that too much screen time can actually lead to attention problems, heightened anxiety, and even depression.
Worsen ADHD Tendencies
All these adverse effects just from too much time on electronic devices. It's because the prolonged exposure to screens can actually alter the brain's reward system, fostering a relentless need for stimulation. This constant urge for stimulation, particularly in children with ADHD, can exacerbate their symptoms, making it harder for them to focus on tasks that aren't immediately gratifying.
Higher Rates of Anxiety & Depression
Screen time has also been linked higher rates of depression, and anxiety in school aged children aged 5-11.
To put it into perspective, a study published in JAMA Pediatrics found that children who had more than two hours of screen time a day experienced significantly worse mental health outcomes. This impact is even more pronounced in children with ADHD, where excessive screen time can amplify their already existing challenges.
Screen Times Impacts at School
The Quebec Longitudinal Study of Child Development cohort study found a long-lasting connection between early screen media exposure and cognitive abilities, with each one-hour increase in TV exposure at two years of age corresponding to a 7% unit decrease in participation in class and a 6% unit decrease in math proficiency in the fourth grade.
Reduces Physical Activity
And mamas, let's not forget about the other important aspects of our kiddos' lives that excessive screen time can cut into. Physical activities, social interactions, and other developmentally beneficial experiences can all be curtailed. This change can negatively affect emotional well-being, which is especially concerning for children with ADHD who often rely on these activities to help manage their symptoms.
So, it's not just about being the "fun police" and taking away their devices. It's truly about their mental health and overall well-being. So if you ask, “Should parents limit screen time?” Yes, I believe we need to monitor and regulate screen time for all children to promote healthier mental and cognitive outcomes and well-being.
5 Practical Tips to Reduce Screen Time
I've got you covered with some practical tips to reduce screen time before bed and during the day for your kids. Here are fifteen activities that you can engage your children in, no matter the season!:
Spend As Much Time Outside/Out of the House as Possible
What's a better way to enjoy the day than to have your little ones play outside, as much as the weather allows? It's not only about reducing screen time, it's about getting up and active too. If it’s hot, put up a shade umbrella and get out the sprinklers, if it’s cold…bundle up and go for a walk. You can start a routine that after dinner you all enjoy a stroll in the park or a bike ride around the neighborhood. If it’s getting dark, catch lightening bugs or look at the stars! Plus, it's a great way for them to bond with nature and learn more about their surroundings.
We try to spend as much of our evening outside or out of the house as possible. We hit up different parks, go to the library once a week, hit a hiking trail or see free events near us for kids. It takes a little extra energy on your part, but it’s good for YOU too to get out and about and active!
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Do Story Times Instead of Screen Time
Replacing screen time with a fun engaging bedtime story can do wonders. (They may resist at first but give it a couple days and they will get used to it).It's not just about boosting their language skills and sparking their imagination, but it can also foster a lifelong love for reading. Plus, it's a soothing, quiet activity that can help them relax and prepare for a restful night's sleep. I love reading the Magic Tree House books to my boys and I’m excited to read Harry Potter aloud when they get a bit older. We go to the library every 1-2 weeks to get a big batch of books to keep it exciting.
Encourage More Family Time
How about dusting off those board games, card games, puzzles, and DIY art projects tucked away in the cupboard? These activities don't just keep your kiddos busy, but also contribute to their cognitive development. They can enhance problem-solving skills, fuel creativity, and foster teamwork. And of course, they're a fantastic way to tighten those special family bonds. We love doing matching games, Go Fish, and UNO.
Hype Up the Basement / Play Area
We threw away 90% of our kid toys and put in gymnastic equipment in our basement and it was a game changer! The kids get their energy out before bed (this has been amazing during the Winter months!). When we had so much crap, the kids hardly played with anything! Now we rotate toys or give some away when we get new ones. We say “Okay, boys, basement time until bedtime!” and both boys run downstairs. PARENT WIN!
The Joy of Solitude
Teaching your child to cherish their alone time can do wonders for their emotional wellbeing. Letting them listen to soft music or audio book can aid them in relaxation and stress reduction. Or perhaps, trying out some kid-friendly meditation apps? They can help improve focus, encourage relaxation, and nurture a positive mindset. My one boy LOVES Pokemon so I found a Spotify channel that read off a Pokemon book.
The Benefits of Red Light for Sleeping
Red light has been a game-changer in my house - especially red light for sleeping. If you're wondering, "what's that?", let me tell you, it's an amazing tool to enhance your child's sleep quality…and your own! Unlike the harsh blue light emitted by screens, which can suppress the sleep hormone melatonin, red light is much gentler on our little ones' sleep cycle.
In my house, we've found that by switching to red light in the evening (I literally just change some lamps with red light bulbs), my boys, have a much easier time winding down. It promotes a sense of calm and helps prepare their bodies for rest. And when they sleep well, they wake up happy and ready to embrace the day, which makes for a happier home all around!
So swap out those bright, blue-light-emitting bulbs in your child's bedroom for a warm, soothing red light. It's a simple change, but it can make a world of difference in promoting better sleep and overall well-being for your children. Also it makes your home a bit cozier if you ask me!
Should Parents Limit Screen Time?
As a functional nutritionist and a mom, I truly believe balance is the key. Sure, screens can be super useful for learning when used in the right way (amazing for learning), but let's not forget to draw the line somewhere. It's really important we show our kids that a well-rounded lifestyle isn't just about screens, but also about getting active, eating right, and getting plenty of good sleep. And remember, we've got to practice what we preach! We can’t be having our phones in our faces 24/7 either!
I'm really passionate about giving us women and moms the knowledge and the practical tips we need to create a wellness-centered home. It's not just about us, it's about passing these healthy habits down to our little ones and creating health that lasts for generations to come.
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Do you want to learn more about creating a home of wellness? Get on the waitlist for our new course, Nourished Life. I am so excited to share all my knowledge and practical tips with you.
Remember, the question shouldn't be, "should parents limit screen time?" but rather, "how can parents help children lead a balanced and healthy lifestyle?" Let's start this wellness journey together, ladies!
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