Sleep and Screen time
Sleep and screen time are important to consider when making lifestyle changes as a family.
We will explore sleep and screen time in this section of Thrive Highland.
Screen Time
Digital media has become a part of daily life for many families and a means through which young people can play, communicate, learn, create and share information.
Some internet content may be harmful. Internet safety is out with the scope of this website, however if families wish to learn more about keeping their children safe online, they can visit the NSPCC webpage “keeping children safe online” (hyperlink: https://www.nspcc.org.uk/keeping-children-safe/online-safety/)
Evidence has shown that in Scotland in 2022, children aged 11-15years old spent an average of:
- 3 hours gaming
- 2.8 hours on social media
- 2.4 hours watching TV
- 1.2 hours browsing the internet
How much time should we spend on screens?
We recommend limiting screen time to less than 2 hours per day. For children aged 2-4 years old screen time should be limited to less than 1 hour per day. Babies and toddlers under 2 years do not need screen time.
This does not mean we have to completely avoid the screen time activities we enjoy, but making small changes to our screen-time habits can help us to achieve our healthy lifestyle goals.
Spending too much time in front of screens can affect children and young people in many ways including:
- Slower language development
- Missing out on real life learning experiences
- Poor attention and listening skills
- Poor sleep
Benefits of reduced screen time
Children who spend less time watching TV in early years tend to:
- Perform better in school
- Have a healthier diet
- Be more physically active
- Better able to engage in schoolwork at secondary school
Top tips for managing screen time
- Create a family digital plan
- Screen-free mealtimes
- Keep phones away during play
- Not using screens in cars or push chairs
- Set a time limit for screen time
- Avoid using screens before bed and keep devices out of bedrooms overnight
- Choose longer-form, age-appropriate content where possible as fast-paced, short clips can affect a child’s attention span
- Use screens positively:
- Talk about what you and your child see, such as the characters, locations or scenes
- Try copying a favourite character or acting out a scene
- Try to predict what might happen next or connect storylines to real life experiences
- Encourage offline activity such as reading books together to improve language, imagination and connection
- Try not to use screens to calm or distract your child. This can make it harder for them to manage their emotions over time
- Take a screen break to stand up, move and stretch every hour
- Some mobile devices or apps have screen time limit settings
- Turn off notifications
- Sharing out loud what we are doing on our devices can help us to make more conscious choices about screen time
- Be a role model, children learn by watching adults
Sleep
Quality sleep is important for children’s growth and development.
Benefits of a good night’s sleep include:
- Performing better at school
- Ability to react more quickly to situations
- A more developed memory
- Learn more effectively
- Ability to problem solve
- Less susceptible to colds and other minor ailments
- Less irritable
- Better behaved
Research has also found that our sleeping pattern and eating behaviours can affect each other.
How much sleep do children need?
| Age | Average sleep requirements |
| 1-2 years | 11-14 hours per day (including naps) |
| 3-5 years | 10-13 hours per day (including naps) |
| 6-13 years | 9-11 hours per day |
| Teenagers | 8-10 hours per day |
Top tips for a good night’s sleep
- Stop using electronics at least an hour before bed. Alternative activities:
- Lego, jigsaws, colouring, drawing, play dough, reading, relaxing music, puzzle books, board games
- Being active during the day. Avoid exercise too near to bedtime
- Limit caffeine intake and avoid after lunch time (tea, coffee, cola, energy drinks, fizzy drinks)
- Avoid large meals close to bedtime
- Create a sleeping environment where children feel safe and secure, a place to sleep not to play. Remove items that distract from sleep e.g. toys from bedroom. A nightlight may help some children to feel safe
- Set wake up and sleep times. Wind down routine 30minutes-2hours before bedtime. May include reading a story, a bath or a shower
- No daytime naps (older children), appropriately timed naps not too close to bedtime (younger children)
- Encourage self-settling:
- If a child seeks parent in the night quietly and immediately lead back to bed, not engaging in conversation. This may need to be repeated several times overnight.
- Soft toys or a night light may provide comfort and help them learn to self-settle.
- Praise in the morning when children have stayed in their own bed overnight.
