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Children do not sleep enough these days. Adults either, but it's our fault, we are adults. Among the many responsible for youth sleep deprivation, including an overabundance of homework, overworked schedule of extracurricular activities and an irregular bedtime routine, the increased use of technology has become a serious obstacle to good sleep habits.
And chronic lack of sleep can have a major negative effect on the child's mood, academic performance, physical development and even mental health. Tired children are grumpy and prone to moaning, they are less focused in clbad, they are more likely to be overweight and they are more likely to engage in risky behavior and even develop suicidal tendencies .
In simple terms, lack of sleep at night is not a problem for the next day, but for the life of all these days. And a sure way to run out of sleep is to watch a screen shortly before bedtime; not only does the time spent on the screen delay its fall, but the blue light emitted by the screens inhibits the production of melatonin, the hormone that naturally promotes sleep.
According to the Journal of Pediatrics, more than 75% of American children now have in their bedroom a kind of screen technology, that it is a TV, a tablet, a computer, a gaming system, a phone or a combination of several devices. And only about 37% of children regularly adhere to the limits recommended by experts in daily screen time. According to the Journal of Pediatrics, this rise in power and inappropriate use of technology is one of the main reasons why about 50% of young Americans suffer from a chronic lack of sleep.
Read more: I slept under a weighed blanket of 15 pounds for a week – and it was the best sleep I've had in a long time.
Dr. Whitney Roban, Clinical Psychologist, Member of the American Sleep Association Advisory Board and Family Sleep Specialist, has literally written the book on healthy sleep for kids. In fact, she has written two books on the subject at this time and has helped thousands of families across the country adopt healthier and more sustainable sleep patterns, combining limited use of technology with respect for wants and needs of the child.
Unlike most books written to help families deal with the many challenges of everyday life, Dr. Roban's books are not written for parents, but for children. These are picture books with simple, rhymed texts that convey an important message to their young readers: sufficient sleep is truly essential to all aspects of waking life, and it does so. to succeed at school or to play sports, to spend time with friends and family, for good health. and physical development, and for happiness itself.
By speaking directly to children and helping them understand the importance of sleep, Dr. Roban's books help children learn how to sleep, reducing the burden parents place on them. badume during the night. When children understand innately that they need enough sleep rather than just being informed by a parent, they are less likely to push back the end of the time spent in front of a screen well before the day. bedtime or, more generally, against bedtime itself.
Once you and your children generally agree that limited use of technology, regular bedtime, and adequate nighttime sleep are essential to the proper functioning of the household, you can follow these tips to help you. to establish a routine that allows for a healthy balance between technology. and rest.
1. Set a time limit for technology
For physiological reasons (melatonin production, for example), the time of screening should end at least one hour before bedtime, according to the National Sleep Foundation. Finishing the technical time well before bedtime also makes for a smoother evening routine, and when there is a strict and fast time limit, kids do not engage in a wear and tear battle: "Ten more minutes! OK only five? OK just two! "
If your children have trouble meeting the time limit, you can ironically use technology to your advantage. You can use Wi-Fi management hardware and equipment, such as the Gryphon Wi-Fi Parental Control Router, to block Internet access to certain devices (or to temporarily stop Wi-Fi from your home) and to track the use of the device, control and monitor your children. use of technology. (Circle also makes a device with fewer security features than the Gryphon, but has a convenient bedtime feature that works with your cut plan.)
2. Remove the technology from the room
If you can not rely on your kids to turn off their phone, shut down their computer and turn off the television after the time limit (or if you think they might turn them back on in the middle of the night), simply remove the tech of the room.
Young people are still working on developing their self-regulatory abilities. It is therefore understandable that they have problems with the rules. You will do them a service, not punish them, keeping this technological temptation out of reach.
3. Make sure homework, chores and family time are spent
Within reasonable limits, the time spent in front of the screen is not very important for children and can even have many benefits: helping them relax by playing, learning to watch or reading, and building and strengthening relationships interpersonal skills through chat, snapshots and various social platforms.
But before the games, YouTube or Insta must come homework, the clean room, the time spent in front of the face, etc. Time spent in front of a screen should be treated as a privilege and not as a given.
4. Establish a solid bedtime routine
All human beings flourish in routine; for young people who are still working to understand how the world works, the routine is imperative. Establish and then respect a nighttime routine at bedtime; for the youngest, it will be a practical business for parents too, with bathing, brushing, pajamas and the rest, a shared process.
For older children and teens, clearly explain each goal that the child must fulfill himself (consider writing a checklist) and until the routine is locked over time, check that each goal is reached.
5. Involve your children in the process
As Dr. Roban wrote in an e-mail, when you explain to children why sleep is so important, the negative consequences of sleep deprivation and the "degree of sleep they really need", they will be less inclined to see a limited screen and to sleep properly habits in a contradictory light.
When you set up bedtime routines, do it with your children, not for them. You are in charge, of course, but respecting your child as a person rather than directing him as a subordinate, you will create the best possible scenario for the best possible sleep.
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