Screens, Teens, and Sleep: Strategies for a Better Bedtime

Introduction

• Author: Beatrice Moise
• Focus: Importance of sleep for teenagers and strategies to improve sleep routines.

Current Sleep Challenges for Teens

• Past Options: Limited to reading, staring, or counting sheep.
• Current Scenario: Teens have screens and tech in their bedrooms.
• Hormonal Changes: Melatonin peaks between 2-4 AM, impacting sleep patterns.
• Social Connections: Teens find connections online, often with other sleep-deprived peers.
• Sleep Crisis: Early school start times and struggling parents.

The Teenage Brain and Sleep

• Development: The prefrontal cortex continues developing until age 25.
• Hormones:
  • Growth, stress, and sex hormones are active during adolescence.
  • Hormones transmit messages impacting development.
• Importance of Sleep:
  • During sleep, the pituitary gland releases growth hormones.
  • Important for tissue repair and toxin removal.

Impact of Screens on Sleep and Hormones

• Serotonin: Prolonged screen time boosts serotonin, hindering physical activity.
• Melatonin: Blue light from screens limits melatonin, affecting sleep cycles.
• Cortisol: Interactive screen activities increase cortisol, hindering relaxation.

Recommended Sleep Strategies

• Sleep Requirement: Teens need 8-10 hours of sleep; average sleep is about 7 hours.
• Steps to Improve Sleep:
  1. Reset Internal Clock:
     • Reduce screen usage at night.
     • Consistency and time required for new habits to form (~66 days).
  2. Remove Screens from Bedroom:
     • 75% of teens have electronics in their rooms.
     • Collaborate with teens on new locations for screens.
  3. Connect After Screens Off:
     • Establish a bedtime routine that promotes connection.
     • Activities to enhance serotonin naturally.
  4. Incorporate Sleep Cues:
     • Routine actions like dimming lights, hot baths, and white noise to signal sleep.

Conclusion

• Need for Patience: Change takes time; encourage and support teens.
• Parental Role: Affirmation without micromanagement.

Additional Resources

• Verizon Family: Tools to help manage screen time.
• Author Background: Beatrice Moise is a cognitive specialist and parenting coach.

Related Topics

• Managing screen time for better bedtime routines.
• Understanding emojis and their meanings.

These notes provide an overview of strategies shared by Beatrice Moise for improving teens' sleep by managing screen time effectively, understanding brain development, and implementing practical changes in bedtime routines.