If you’re a parent, you’re familiar with one of the most hotly debated parenting topics: screen time and kids.
On the one hand, screen time helps children learn, develops creativity and promotes social interaction and contacts.
But too much screen time can have negative effects on your child – not only on their development, but also on their physical health.
How exactly does screen time affect your child’s physical health? And how can you help them develop a positive relationship with screens?
How much screen time is okay?
The Australian Screen Time Guidelines are part of the 24-Hour Physical Activity Guidelines, which prescribe how much time we should spend on physical activity, sleep and screen time each day to maintain our physical and mental health and wellbeing.
The screen time guidelines based on sedentary activity recommend:
- no screen time for children under two years
- maximum one hour of screen time for children aged two to five
- no more than two hours of leisure time in front of the screen outside of school work between the ages of five and 17.
But only 17 to 23 percent of Australian preschool children and 15 percent of 5- to 12-year-olds meet these recommendations.
How screen time affects children’s nutrition and health
Children who spend a lot of time in front of screens are more likely to engage in mindless eating and overeating. When distracted by screens, children can miss important signals from their brains telling them they are full.
They are also more likely to crave and eat unhealthy foods, partly because junk food advertisements are shown alongside children’s content on screens.
The lesser known reason why too much screen time affects a child’s diet is that it affects their sleep. For children and adolescents, getting enough sleep is:
- 11 to 14 hours, including nap, for toddlers
- 10 to 13 hours, including nap, for three to five year olds
- nine to eleven hours for children aged five to 13
- eight to ten hours for teenagers.
Research shows that a child’s ability to get enough sleep is affected by screen time. A review of 67 studies of school-age children and adolescents found that screen time was associated with shorter and later sleep in 90% of the studies examined.
We need adequate sleep to regulate two important hormones – ghrelin and leptin – that control our hunger and appetite. When we get less than the recommended amount of sleep, our appetite hormones are disrupted, leading to increased cravings for food.
It also leads to increased impulsive behavior in food choices, which often causes us to reach for foods high in sugar, fat, and salt for instant gratification. So if your child isn’t getting the sleep they need, there’s a good chance they’ll use their whining power to satisfy their cravings for sugary, fatty, and salty foods the next day.
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Finally, more time spent indoors in front of screens can mean less time for physical activity. Australian guidelines recommend that children get at least 60 minutes of heart-rate-boosting physical activity a day (or at least an hour of “vigorous play” for preschoolers). The 60 minutes doesn’t have to be all at once – it can be in several shorter bursts spread throughout the day.
What can parents do?
Fortunately, you can take some practical steps to ensure your child develops a healthy relationship with screens and gets enough sleep and physical activity.
1. Set screen time rules
Consider age-appropriate guidelines and establish where, when and how screens are used. Young children may be able to play an educational game on a tablet in the living room, but watching YouTube videos in the bedroom may not be OK.
Make mealtimes and the bedroom at bedtime screen-free zones. Involve your children, especially teens, in the process to make sure everyone follows the rules.
2. Spend time outdoors
Try to build regular time for outdoor physical activity into your family’s schedule, whether it’s a daily visit to the park or playing sports on the weekend. Making sure your child gets enough physical activity every day will also promote their sleep and overall health.
Like setting rules, involving your child in choosing activities increases his or her willingness to participate.
3. Be a role model
Children watch their parents closely and imitate them. The best way to ensure your child develops healthy screen habits is to adopt them yourself. Apply rules for your own screen use at home and make sure you are not distracted by endless notifications.
4. Make your child’s bedroom a place to sleep
For your child to sleep well, the bedroom needs to be quiet, cozy and dark enough. This also includes a comfortable temperature (18 to 22 °C). Store toys and screens in other rooms so that your child associates the bedroom with bedtime and not with playing.
