We’ve been told time and time again that too much screen time before bed can affect how long it takes us to fall asleep and our overall sleep quality. But a new study has revealed that primary school children are losing up to 8 hours of sleep a week.
Research conducted by Dr John Shaw from De Montfort University examined the role of social media use and sleep quality in pre-teens, which was carried out in schools across Leicester where the university is based. The research found that children aged 10 who use social media before they go to sleep are getting less sleep and are more likely to suffer from anxiety and FOMO (fear of missing out).
The study found that 10-11 year olds are only getting an average 8.7 hours of sleep a night. While that doesn’t sound too bad to the adults in the room, the amount of NHS-recommended sleep for this age group is 9-12 hours of sleep per night, meaning children are losing the equivalent of a full night’s sleep every week.
- Looking for a new bed? Check out the best mattress
- Make sure your child is getting enough rest with the best kids mattresses
The research was presented at the British Science Festival this week and also reported that 69% of children who took part in the study spent more than 4 hours a day on social media. The study showed that 66% used social media two hours before bed and 12.5% used it in the middle of the night or when they should be sleeping. Unsurprisingly, the most popular (or main culprits) social media sites were TikTok, Snapchat and Instagram.
A lack of sleep is damaging to everyone, but especially school age children. Experts suggest that this lack of sleep can be linked to increased stress, less focus and bad academic performance. During sleep is also when growth hormones are released so sleep deprivation can mess with growth and development as well.
At the British Science Festival, Dr Shaw was noted as saying “It has an impact on cognitive and biological development. When they sleep, it’s very important for emotion processing, memory consolidation, creativity and problem solving. When you’re not getting enough sleep, those processes don’t get a chance to occur.”
It’s all well and good asking your kids not to use their phone before bed, but adults aren’t exactly out of the woods on this one either. We’re all guilty when it comes to having a quick scroll before bed, so here are a few tips on how to minimise screen time for a good night’s sleep.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Create a peaceful sleep environment
Before you jump into the sheets, create a peaceful sleeping environment with no distractions. This could mean making your bed more inviting with the best duvet or best pillows, or tidying away your clothes. On your bedside table, keep it stocked with water and anything that can help you get to sleep like a book or some essential oils. For most of us – kids included – our phone is our alarm clock, so once you’ve set your alarms, set your phone to the side… literally, put it on the other side of the room far far away from you.
Set a cut off time for electronics
This is key to cutting down on screen time before bed. In your household, set a cut off time for electronics for the entire family. As the study found, children are using their phone 2 hours before bed, so try to encourage them to put down the phone around 1-2 hours before their bedtime. Make yours and their bed a ‘no phone zone’ so neither of you will be tempted to have a quick scroll while you’re tucked in.
Have a bedtime routine
Finally, an idea that works for both you and your kids is having a structured bedtime routine. Having a routine in place can ensure you get the optimal amount of sleep that will leave you refreshed and ready for the day. Plan things out like when you or your kids should be brushing their teeth, in pyjamas, reading a book, etc. Having this busy time means you’re less likely to get distracted and want to turn to your phone.
For more sleep tips, check out these 5 techniques to falling asleep quickly and why teenagers sleep late.
Beth is Home Editor for T3, looking after style, living and wellness. From the comfiest mattresses to strange things you can cook in an air fryer, Beth covers sleep, yoga, smart home, coffee machines, watches, grooming tools, fragrances, gardening and much more. If it's something that goes in your house, chances are Beth knows about it and has the latest reviews and recommendations! She's also in the know about the latest deals and discount codes from top brands and retailers.
Having always been passionate about writing, she’s written for websites, newspapers and magazines on a variety of topics, from jewellery and culture, to food and telecoms. You can find her work across numerous sites, including Wedding Ideas Magazine, Health & Wellbeing, The Bristol Post, Fashion & Style Directory, TechRadar, CreativeBloq and more. In her spare time, Beth enjoys running, reading, baking and attempting craft projects that will probably end in disaster!
-
MeacoDry Arete Two 12L Dehumidifier / Air Purifier review: a stellar all-in-one solution for cleaner, drier air
The MeacoDry Arete Two 12L Dehumidifier/Air Purifier provides efficient moisture control with near-silent performance
By Derek Adams Published
-
This is the smoothest CarPlay integration I've seen on an electric vehicle
The Mini OS embraces CarPlay in its display and menus making it feel like one seamless system
By Mat Gallagher Published
-
These Ozlo sleep earbuds have a built-in alarm and audio masking – but they’ll cost you
The brains behind Bose have debuted the most advanced sleep earbuds
By Bethan Girdler-Maslen Published
-
Philips Hue Twilight review: bright, colourful and pricey – but the app is what really shines
The Philips Hue Twilight adds smart controls to your bedside lamp – but can it actually help you wake up naturally?
By Bethan Girdler-Maslen Published
-
5 things you need to check before using an electric blanket, according to expert
Home safety expert reveals his tips on ensuring your electric blanket is safe to use
By Bethan Girdler-Maslen Published
-
Loop's new sleep-specific earplugs let you finally drown out your snoring partner
Suffering from poor-quality sleep? This latest launch might be the answer
By Lizzie Wilmot Published
-
This is why you should be taking more baths this time of year, according to a doctor
Were you aware of this?
By Lizzie Wilmot Published
-
3 breathing exercises that reduce your chances of catching a cold this winter
Use these breathing practices to build heat in your body during the winter months and boost your immune system
By Kat Bayly Published
-
SAD lamps: Why using one while doing yoga could prevent seasonal affective disorder
How to increase your serotonin levels through yoga and light therapy
By Kat Bayly Published
-
Expert reveals the reason you feel like you’re getting less sleep in autumn
Feeling slightly groggier than normal? There's a reason why
By Lizzie Wilmot Published