According to a recent study, an hourly increase in screen time is linked to an 11-minute delay in bedtime and an 11-minute reduction in time spent sleeping. This link was also detected with increasing TV/DVD watching, computer use, and smartphone/tablet usage. Regardless of gender, the outcomes were the same.
Research Plan
The Sleep and Screen Time Study Design aimed to evaluate how much screen time and how much sleep affected physical and mental health. This brief presents its findings. It makes suggestions regarding screen usage, sleep, and MVPA. Additionally, it demonstrates that adhering to the suggested limits on screen usage and sleep will enhance academic achievement.
Studies have shown that screen time and sleep have harmful health outcomes. Displaced sleep is one potential method.
Methods
Each night, kids should obtain a good amount of sleep. Researchers suggest kids should get at least 10 hours of sleep every night. Children may watch TV or play video games for 0 to 3 hours daily. Consistently enforcing boundaries that prohibit excessive screen time is important for parents. Parents can track their children’s screen time and sleep using various techniques. Additionally, the National Sleep Foundation recommends screen time and sleep duration for kids.
The COVID-19 pandemic has prompted new worries about the effects of computer time and lack of restful sleep epidemic, which has impacted sleep globally. A 2014 global study involving fourteen nations discovered that screen use has a detrimental effect on sleep. It affected 31% of healthcare workers, 18% of the general population, and 57% of COVID-19 patients. In addition, several studies have associated screen usage with decreased sleep quantity, quality, and duration.
Results
According to research, screen use may shorten the time you sleep. For example, according to the study, children’s bedtimes tended to be later the more screen time they had before going to sleep. In addition, screen use increased sleep onset latency and decreased sleep quality, according to a study of adults. Additionally, studies have linked screen use to psychological distress, such as anxiety, depression, and COVID-19 pandemic symptoms.
The researchers employed a range of techniques to gauge screen time and sleep. A comprehensive review of previously published papers made up the first method. For literature that addressed these topics, researchers searched databases like PubMed, Nursing and Allied Health Proquest, and Science Direct Health and Lifescience college edition. One hundred nineteen articles in total were found and evaluated for eligibility. From these, the final sample contained 18 articles.
Limitations
Screen usage and decreased sleep in people during quarantines have both been connected to the COVID-19 pandemic and sleep changes. In this systematic review, we look at the various ways that screen usage affects sleep. Specifically, we evaluate sleep length, onset latency, and wake time. Numerous publications have sought to refute the claims made by multiple research that screen time impairs sleep.
In most research, we discovered a variety of shortcomings in our systematic review of sleep and screen usage. These included a need for more consistency between trials and the use of numerous outcome measures. There were differences in the sample sizes, methods, and outcome measures applied. In addition, there was minimal psychometric validation for the screen time measurement tools, which were frequently varied.
Recommendations
Few teenagers adhere to suggested sleep and screen time guidelines, despite the advantages of sleep. According to research from Australia and New Zealand, teenagers should keep their daily screen use between four and six hours. Even though it could appear like a restriction, this advice has proven to improve health and academic achievement.
Screen time can interfere with sleep for a variety of reasons. Blue light from displays, for instance, can stall the sleep cycle. The circadian rhythm can also be influenced by artificial light. According to Harvard researchers, the circadian rhythm of a sample of college students who spent more time on screens was delayed, and they also produced less melatonin than those who read books on paper. Additionally, several investigations have revealed that even those who are blind may detect blue light.
