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Great Info for Parents:

Screen Time & Sleep

With assistance from Edward A. Bos, M.A.

Alex Smith, Psy.D.

Providence Gateway Family Medicine Clinic

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Informed Consent

MANDATORY REPORTS ARE STILL REQUIRED FOR:

IF YOU’D LIKE THERAPY:

THIS ISN’T THERAPY:

Even though there are trained mental health providers here, it’s important to keep this an educational setting

Contact your PCP to make an appointment with a behavioral health provider

Threats of imminent harm toward anyone, �or any abuse of a child or vulnerable adult

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Expectations

1. Questions are welcome

2. Try to stay on topic

3. Share the mic

4. Keep things kind, respectful, & open-minded

5. We will start and stop on time

6. Please put your devices on silent or vibrate

What other expectations do you have?

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Myths & Facts About Screens

Safety with Content

Family Time without Screens

Sleep Needs by Age

Sleep Hygiene

Helping Younger Children with Sleep

Questions & Answers

Additional Resources

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Screen Use

(AI Generated Image, Courtesy of Picsart)

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(CyberPatriotAFA, 2015)

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Screens always make people zombies

Quality not just quantity

Interactive and teaching programs are good
Still not necessarily as good as off-line activities

(Martin, 2008; Rockwood, 2021)

MYTHDEBUNKERS

Screen Use Myths

Screen Use Facts

From: Kate Rockwood’s 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype..

MYTH #1 - Screens turn your brain to mush.

MYTHBUSTER Not all screen time is created equal--what you do on your device matters, says Tobias Dienlin, Ph.D., an assistant professor of interactive communication at the University of Vienna. Activities like video calls (which strengthen social connections) and crosswords on an app (which let you use your brain in an active, productive way) are downright helpful. This may be true for kids as well: Some experts believe apps can be as useful for teaching as interactive toys. Just avoid passive screen time--zombie-ing out in front of the TV or scrolling mindlessly on Facebook. "It can get in the way of more beneficial activities like reading, exercising, spending time outside, and interacting with the world," says Grace Dowd, a licensed clinical social worker in Austin. If you feel depleted, bored, or anxious while scrolling, it's time to lay down your device and do something IRL.

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Blue light from screens ruins sleep

It may not be the blue light from screens

The activity and focus definitely keep us awake though

(Martin, 2008; Rockwood, 2021)

MYTHDEBUNKERS

Screen Use Myths

Screen Use Facts

From: Kate Rockwood’s 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype..

MYTH #2 - The blue light they emit will destroy your sleep.

MYTHBUSTER New research shows that the amount of blue light most devices emit may have less impact on our sleep/wake cycle than was first thought. You see, all light, whether it comes from a lamp, a blinking alarm clock, or an iPad, suppresses melatonin, the hormone that makes you feel sleepy. The reason devices are the focus is that many of us stay up too late scrolling and playing games; the rewards they offer make it hard to pry ourselves away, leaving us zonked. Avoid all light and stimulating activity as you're winding down. Dim screens and "stop using electronic devices one hour before you plan to go to sleep," says Christina Robinson, M.D., medical director of the University of North Texas's Health Science Center's Pediatric Mobile Clinic.

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Too much scrolling hurts eyesight

Not exactly

Staring at anything, including screens, may lead to dry eyes and blurry vision

(Martin, 2008; Rockwood, 2021)

MYTHDEBUNKERS

Screen Use Myths

Screen Use Facts

From: Kate Rockwood’s 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype..

MYTH #3 - Too much scrolling will hurt your eyesight.

MYTHBUSTER The light that comes from smartphones, computers, and TVs just isn't bright enough to do permanent harm to your eyes. Hours in front of a screen can cause temporary strain, however, which may result in symptoms like dry eyes, blurred vision, or headaches. A recent poll of more than 10,000 American adults found that 65% of us experience digital eyestrain. To ease it, eye docs recommend the 20/20/20 rule: Every 20 minutes, give your eyes a break by looking at least 20 feet away for at least 20 seconds. If the symptoms persist, make an appointment to see an eye doctor, as there may be something else going on.

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Social media is the same as previous generations talking on the phone for hours

These platforms are made to engage people

They promote shock & anger, as well as positive
They pretend to be social connection, but they don’t add to it

(Martin, 2008; Rockwood, 2021)

MYTHDEBUNKERS

Screen Use Myths

Screen Use Facts

From: Kate Rockwood’s 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype..

MYTH #4 - Social media is no different from the hours we spent talking on the phone as teens.

MYTHBUSTER Facebook and the like have potential downsides that chatting into the night didn't. "Humans are wired for intimate connection, not the watered-down connection we get from social media," Dowd says. It's not just that scrolling is, for many, a solitary activity; also, it's easy to feel as if your life doesn't stack up to others' idealized postings, leading to envy, jealousy, and anxiety, she says. One study found that young adults who spent two or more hours a day on social media were more likely to develop depression than those who used it less.

The key to having a positive experience, Dienlin says, is to use social platforms to connect with new people or strengthen existing relationships. Chatting with local dog lovers in a Facebook group or sharing goofy TikTok dance challenges with your cousins can add to a feeling of connectedness, as long as you are also present in your real life, he says. Be mindful about how you feel, and be sure you're not escaping from something that needs attention. "It's important to be reflective about our social media use," Dienlin says.

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Screens cause weight gain

It’s correlation… not causation

Spending too much time sitting can lead to many health problems
Getting up and moving is key

(Martin, 2008; Rockwood, 2021)

MYTHDEBUNKERS

Screen Use Myths

Screen Use Facts

From: Kate Rockwood’s 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype..

MYTH #5 - Screens cause weight gain.

MYTHBUSTER Not so, says Dr. Robinson. Rather, the correlation between screen use and weight gain likely comes from spending too much time sitting. Research shows that people who sit too much are more likely to become obese, a risk factor for various health issues. So try to "combine movement with media," she suggests. That might mean taking a walk (even just around your home office) while on a long work call instead of staring at your computer screen, or slowly pedaling your stationary bike while catching up on The Crown rather than sitting on the couch. Even five-minute stand-and-stretch breaks sprinkled throughout the day are better than sitting still for hours.

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What do We Know?

Talk to kids about phones/screens
Wait until kids are mature enough
Promote safety (see next slide)
Don’t be tempted to use the phone as a pacifier

What Can�Parents Do?

Model good phone behavior

Not while driving
Not at meals
Not during special time
Silence phones when needed

What Can Families Do Together?

(Kamenetz, 2019; Morgenstern, 2023)

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Safety

Monitoring Device Use

Have consistent & clear expectations

Know the password/code

Use parental controls

Know what content kids are consuming

Know who they interact with

Who is that “new friend from Roblox?”

Keep the chargers in parents’ room for overnight charging

“It’s (my/our) phone, and (I/we) let you use it”

Privileges can change and develop as children grow and get used to more autonomy and privacy

!

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(Schrock, 2023)

Sleep

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(RDNE Stock project, 2021; US Department of Health and Human Services, 2023)

Age Group	Hours of Sleep Throughout the Day, Including Naps
Infants (0–12 months)	14–15 hours throughout the day
Toddler (1–3 years old)	12–14 hours throughout the day
Preschoolers (3–5 years old)	11–13 hours throughout the day
School-age children (5–12 years old)	10–12 hours

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Helping Younger Children: Walking Chair

(Newton-Wellesley Hospital, 2009)

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Helping Younger Children: Bedtime Pass

(Autism Live, 2013)

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Helping Younger Children: Excuse Me Drill

(Canapari, 2015)

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Helping Younger Children: Bedtime Fading

(Canapari, 2014)

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Helping Younger Children: Bedtime Fading

(trendingproductUSA, 2022)

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Helping Younger Children: Bed Wetting

(BedwettingTV, 2015)

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Helping Younger Children: Bed Wetting

(Therapist Aid, 2016; Webster-Stratton, 2019)

The caregiver recognizes preferred behavior with a symbolic item

Sticker, Points, Coupon

The child can “spend” those on something they want

Works best if it’s simple, consistent, and has clear expectations

Description

Requires child’s buy-in
Can be challenging if it gets overly complicated, or if the requirements to earn the token have lots of conditions
Limitations must be communicated up-front

“You can buy new shoes” doesn’t mean vintage $500 Jordans

Cons

You can use it anytime

“I’ll give you 3 points if you help with dishes”

Provides instant feedback to the child

Easier with tokens than big rewards

Generally easy to do

Pros

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Q&A

(Digital Storm, n.d.)

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Additional Resource:��The Art of Screen Time

Free to Listen on the

Libby App

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Additional Resource:��The Sleep Lady

Find it at:

SleepLady.com

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References

Autism Live. (2013, August 20). What is a bed time pass? [Video]. YouTube. https://www.youtube.com/watch?v=sEzApDOwrII

BedwettingTV. (2015, January 2). Bedwetting store: Wet call bed-side bedwetting alarm with pad [Video]. https://youtu.be/eW4G9xvZYM0?si=UEnWYkQ7EkqYBG6U

Canapari, C. (2015, July 26). The “Excuse Me Drill”: Sleep Training for Older Anxious Kids [Video]. https://youtu.be/KGsOxsCMDUk?si=0g5RP_qJ4RLwDsu7

CyberPatriotAFA. (2015, June 19). Looking for an Action-Packed STEM Activity? Check Out CyberPatriot Today! [Video]. https://youtu.be/JgRMOXE5KWU?si=Q9njSnELzIyIYvKg

Digital Storm. (n.d.) Any Questions [Image]. https://clipground.com/pics/get

GoodTherapy. (n.d.). Parent Child Interaction Therapy (PCIT). Retrieved June 24, 2024, from https://www.goodtherapy.org/learn-about-therapy/types/parent-child-interaction-therapy

US Department of Health and Human Services. (2023, May 17). Sleep and your child: How you can build healthy sleep routines. Head Start | ECLKC. https://eclkc.ohs.acf.hhs.gov/publication/sleep-your-child-how-you-can-build-healthy-sleep-routines

Kamenetz, A. (2018). The art of screen time: How your family can balance digital media and real life. Hachette UK.

Kamenetz, A. (2019). How parents can model better screen time behavior for their kids. KQED. https://www.kqed.org/mindshift/53992/how-parents-can-model-better-screen-time-behavior-for-their-kids

Martin, E. (2008, September 11). Rusted metal [Image]. https://www.flickr.com/photos/ericmmartin/3316775770

Morgenstern, S. (2023, July 12). Special Time in Parent Child Interaction Therapy (PCIT). https://gordontherapygroup.com/special-time-in-parent-child-interaction-therapy-pcit/

Newton-Wellesley Hospital. (2009, July 9). Getting your toddler to sleep: the chair-sitting technique [Video]. YouTube. https://www.youtube.com/watch?v=SDnyHj7zk7w

RDNE Stock project. (2021, December 16). Child Sleeping with Toy [Image]. https://www.pexels.com/photo/child-sleeping-with-toy-10566190/

Rockwood, K. (2021, May). SCIENCE: 5 Myths About Screens Spending 24/7 on your device is not healthy, but many "dangers" are high-tech hype.. Prevention, 73(5), 56+. https://link.gale.com/apps/doc/A658149479/HRCA?u=oregon_oweb&sid=googleScholar&xid=a62b71ae

Schrock, A. (2023, December 29). 5 year old refuses bedtime [Video]. https://youtube.com/shorts/nvaDgUTzGjk?si=kPumTBSGf2PvWDKq

Therapist Aid. (2016, April 29). Parenting: using rewards and punishments. https://www.therapistaid.com/therapy-guide/parenting-rewards-punishments

trendingproductUSA. (2022, February 5). I.Code sun & moon rise kids alarm clock: Children’s sleep trainer/sleep sound machine [Video]. https://youtu.be/FMSWnU99ibQ?si=LJZNlUjr193Q0WKC

Webster-Stratton, C. (2019). The Incredible Years: Trouble Shooting Guide for Parents of Children Aged 3-8 Years (3rd Edition).