In the digital age, most children are familiar with gadgets. However, do Moms know that exposure to blue light from gadget screens, such as phones, tablets, and computers, can significantly affect the quality of your little one’s sleep?
Electronic devices or gadgets seem to have become an inseparable part of most children’s lives. They often use screen-based gadgets throughout the day for various activities, from playing, communicating, to doing homework. In addition to affecting vision, gadgets emit blue light, which can affect the quality of your child’s sleep.
What is blue light?
Blue light is a type of light with a short wavelength that has high energy. This light is naturally present in sunlight, but can also be emitted by digital screens such as smartphones, tablets, televisions, and laptops.
This light isn’t entirely bad. In fact, during the day, blue light has benefits, such as improving alertness and mood. However, problems arise when blue light is exposed at night.
The effect of blue light on children’s sleep quality
The body naturally has a sleep-wake cycle based on the rising and setting of the sun. Blue light suppresses the production of melatonin, a hormone that induces sleep. Natural sunlight lowers melatonin levels, keeping the body awake throughout the day.
Exposure to blue light during the day from sunlight or other sources acts as a booster for energy and concentration. On the other hand, the use of artificial blue light-emitting devices in the afternoon and evening can disrupt the natural sleep-wake cycle because melatonin production is suppressed.
Exposure to blue light at night disrupts melatonin production. The human brain is designed to produce melatonin when the environment begins to darken as a signal for the body that it’s time to sleep.
However, exposure to blue light tricks the brain into thinking it’s still daytime. The result? Children may have difficulty falling asleep or experience disruptions in their sleep cycles.
Moms surely know that quality sleep is crucial for a child’s physical, mental, and emotional development. Here are some effects of blue light on children’s sleep quality:
1. Reduced sleep time
Exposure to blue light hinders melatonin production, causing children to take longer to fall asleep. Studies show that children who use gadgets before bedtime sleep 30-60 minutes less than those who don’t use these devices.
2. Disrupted sleep patterns
In addition to sleeping less, exposure to blue light can cause irregular sleep patterns. Children may wake up frequently in the middle of the night or fail to reach deep sleep phases, which are important for body and brain recovery.
3. Long-term health problems
Lack of sleep can affect a child’s long-term health, such as reducing immune system function, increasing the risk of obesity, lowering concentration abilities, and worsening mood.
4. Decreased academic and social performance
Studies show that children who get insufficient sleep tend to experience a decline in academic performance, social skills, and problem-solving abilities.
How to protect your child from the effects of blue light
Realizing the negative impact, protecting your child from blue light exposure is an important step to ensure your little one gets quality sleep. Here are a few steps you can take:
1. Set a “screen-free” rule before bedtime
Ensure that your child stops using screens at least 1-2 hours before bedtime. This gives the body time to start producing melatonin naturally without disruption from blue light.
2. Use “night mode” settings or blue light filters
Most devices today have “night mode” settings or blue light filters that reduce blue light emission.
3. Increase exposure to natural light during the day
Exposure to sunlight in the morning or afternoon helps synchronize your child’s circadian rhythm, ensuring they find it easier to sleep at night.
4. Teach good sleep habits
In addition to limiting screen time, a consistent bedtime routine, such as reading books or listening to calming music, can help children associate these activities with sleep. This routine also helps prepare your little one mentally for sleep.
5. Use blue light-blocking glasses
If your child must use digital devices at night for homework, consider providing glasses with blue light protection lenses.
6. Set a good example
Children tend to imitate their parents’ behavior. Make sure you also follow healthy sleep habits and limit screen use at night.
That’s an explanation of the effects of blue light on children’s sleep quality. Sleep is very important for children, as it is related to their physical and mental health. Therefore, Moms need to maintain their child’s sleep quality to avoid the effects of blue light.
