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Why You Should Limit Your Child’s Technology Usage at Night

Screen time before bed can have a negative impact on kids' health.

Parenting in today's ever-evolving world of technology can be tricky. Should you avoid exposing your children to television? Will you let them play video games? At what age should they get a cell phone? Though there are many benefits to technology, its growing presence in everyday life makes it increasingly more difficult to monitor your little one's exposure to the draw of that mesmerizing light glaring off the screen.

Technology Use Among Children
While the debate on how much screen time kids should be allowed during early childhood development and beyond has continued for decades, new research has focused on its impact during the evening hours, particularly right before bedtime. According to a study published in the journal Global Pediatric Health, the use of television and digital devices before bed is linked to lack of sleep and higher body mass indexes.

"Nearly 50% of fifth graders have cell phones."

As the authors explained, numerous studies have already analyzed screen time and its potential health consequences on young adults. Inattention, poor quality sleep and lack of sleep, as well as increased BMIs have been found to be among the negative side effects of extensive technology use.

Today, almost half of all fifth graders have a cellular device, according to GPH. Often this leads to heightened digital use, especially before bed. When children take their digital devices to bed with them, interruptions that impact sleep and sleep quality are likely. Until now however, the effect of this screen time on young children had not been studied in-depth. Thus, the researchers from Penn State College of Medicine focused on the use of technology before bedtime among children 8 to 17. The team chose to study the impact of screen time on three factors: BMI, inattention and sleep quality and quantity.

The Long-Term Impact of High BMIs in Children
According to the American Heart Association, BMI can be used as a screening tool for potential health risks among children. The system uses weight and height measurements to calculate body fatness. Per AHA guidelines, children are considered to be at a healthy weight when his or her BMI is between the fifth and 85th percentile. Those between the 85th and 95th percentile are thought to be overweight, while those above the 95th percentile are deemed obese.

The APA advises that parents limit and monitor digital media use among children.The APA advises that parents limit and monitor digital media use among children.

Today, falling in the upper percentile is not uncommon. Nearly 33 percent of American children are either overweight or obese, a problem that can lead to health risks including high blood pressure, asthma, Type 2 diabetes, sleep apnea and heart disease. As the Penn researchers noted in their study, screen time plays a big role.

"Replacing time of activity with sedentary technology use is a means by which childhood obesity is becoming more prevalent worldwide," they wrote.

Lack of Sleep and Increased BMI
The study concluded that children who engaged in screen time before bed got less sleep and had higher BMIs, according to Science Daily. In addition to less hours of sleep at night, those who used technology before falling asleep experienced a lack of quality sleep as well as increased fatigue in the morning. Video games and television were linked with about 30 minutes less sleep at night, while computer and phone use resulted in up to an hour less of sleep per night.

"We saw technology before bed being associated with less sleep and higher BMIs," said medical student Caitlyn Fuller. "We also saw this technology use being associated with more fatigue in the morning, which circling back, is another risk factor for higher BMIs. So we're seeing a loop pattern forming."

So should parents limit smartphone and television use altogether? Not so fast.

In 2016, the American Pediatric Association revealed an updated version of its guidelines for digital media use among children. One of the key ideas from the organization is that parents should incorporate learning and mindfulness with technology use among youth, according to the source. Ensuring that screen time is balanced with other healthy activities is key, as is making certain that all technology use is monitored and educational. Here are the recommendations by age group as advised by the APA:

  • 0 to 18 months: advised that screen media is not used.
  • 18 to 24 months: choose high-quality programming only and watch with children.
  • 2 to 5 years: no more than 1 hour per day of high-quality programming to be watched with parents.
  • 6 years and up: strict limits on usage and type of media should be enforced. Media usage should not interfere with sleep, physical activity or other healthy behaviors.

Keeping Kids Healthy
While the information on childhood technology use may seem overwhelming, there are a number of ways to keep your little ones healthy, happy and occasionally connected. By following the recommendations from the APA and teaching good media use practices from a young age, your children can benefit from all that technology has to offer without risking the negative side effects. Consider creating a personalized media chart for each child once they are old enough to understand. This can help them visualize what they are allowed to use and when.

Get your little ones excited about eating healthy.Get your little ones excited about eating healthy.

In addition to monitoring screen usage before bed, encouraging your kids to stay active and eat a healthy, plant-based diet is very beneficial. Nutrition is key to early childhood development and by reducing screen time and ensuring their growing bodies are fueled with primarily raw, plant-based foods, you will be setting your little ones up for success. Teaching your toddlers the diet that He so intended for our children is the best way make sure they are getting the essential vitamins and minerals needed to be happy, healthy and energized youth.


  1. Angela Solomon January 23, 2018

    Thank you for the information I have three kids and all three do have cell phones. This is very informative!

  2. This was some good information! I have grandchildren that love to be on they phones at bedtime, i will keep watch on some of those signs. I do try to teach them to eat healthier. My grandson in college even remember the habit of the way I use to fix his fruit for lunch while in earlier grade school with fruit and veggies to snack on. Again thanks for the information about using the smart phones and Ipads before bed.

  3. Carolyn B, Calhoun January 25, 2018

    It is extremely important to monitor the amount of time your children are using the devices..whatever kind it is. My rule of thumb always that they not be used at bedtime AT ALL. This is a time the body and brain needs to be resting not being overactive on games and such. Just my opinion. Thanks for the blog.

  4. Thanks for this article. In today’s society, it is common for our children to be carrying cell phones younger than ever before. Everywhere you look, you will see people totally absorbed in their phones – Young and old alike! My oldest granddaughter likes to listen to music when she is going to sleep at night. It’s hard to get them to understand that these habits could be causing them not to rest as well as they should.

  5. Connie Gesser January 31, 2018

    This is an excellent article. I appreciate the study that was done at Penn State showing that technology use before bed results in obesity, inattentiveness and poor sleep among children.

    It is helpful to list the age of the child and the type and amount of media limitation suggested. I think it is also important for encouraging a balance of activities.

    My mother limited me and my sister’s TV viewing when we were young. We could each choose one half hour show from a list of very wholesome programs. So for example I might choose “I Love Lucy Show” and my sister might have chosen “The Gomer Pyle Show.”

    After that one hour of media, she turned the TV off and we had to entertain ourselves. It encouraged us to play outside, ride our bikes, interact with neighborhood children, play in the tree house, participate in a game of kick ball, or make up our on creative games for example playing house.

    I also agree to a healthy diet being an important part in keeping children healthy. That is a beautiful fruit plate pictured in the article. When food looks attractive and tastes good it is easy to get children to eat it. Also if you let them help you prepare the food, they will most likely want to eat it.

  6. Ted Langley, Ph.D. Scientist of Health Living December 17, 2019

    From Ted Langley, Ph.D., Scientist of Healthy Living. It’s extremely important for all parents & grandparents to know that what we & children eat & drink determines our mental and physica health. Mainly, avoid sugar as a poison, which it is – it even causes cancers & promotes dementia. Raw fruit & veggies promote physical and mental well-being.

  7. Today’s tech devices can really interfere with interacting with people in person. I think adults need to be discipline themselves how to use and refrain from using cell phones and other tech devices when they are with other people in a social setting. I think it can be rude to be in a conversation with a person and when the phone rings, the conversation is interrupted. There are some exceptions to this, but in general, we need to be respectful to the people we are with in person. Parents need to teach their children what is appropriate use of tech devices in social settings. Some people use their phone to avoid interacting with the people they are physically with at the moment. I think this is sad.

  8. Thanks for the information in this article. It seems as if most kids have cell phones or some type of electronics these days. I agree that kids should be limited with their time on devices such as cell phones, etc. This keeps kids from being active and out and socializing. Not to mention it is not healthy for their eyes and devolvement.

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