Battling Screen Time Blues
In today's digital age, screens have become integral to our lives. Children, in particular, are exposed to screens at an early age, with smartphones, tablets, and computers being readily accessible. While technology offers numerous benefits, the potential risks associated with excessive screen time, particularly concerning children's brain development and the increased risk of macular degeneration, need to be known.
First, let’s talk about brain development. The American Academy of Pediatrics (AAP) recommends that children aged 2-5 should have no more than one hour of high-quality screen time per day. However, a survey conducted by the nonprofit organization Common Sense Media found that 42% of children aged 0-8 exceeded this recommended limit.
Excessive screen time during critical periods of brain development can have long-lasting effects on children. According to a study published in JAMA Pediatrics, increased screen time in early childhood (ages 2-3) is associated with poor performance on developmental screening tests at age 3. Children with more than two hours of screen time daily had significantly lower language and communication skills and problem-solving abilities.
These statistics highlight the potential negative impact of excessive screen time on children's cognitive and developmental milestones. But it doesn't stop there…now let’s focus on their eyes.
Macular degeneration is a progressive eye disease affecting central vision and can lead to permanent vision loss. Prolonged exposure to screens, especially in the absence of protective measures, can contribute to this risk.
A JAMA Ophthalmology study found that individuals who spend more than three hours per day on digital devices are at a higher risk of developing early signs of macular degeneration, including our children. The study observed a significant association between screen time and the onset of eye strain and disruptions of circadian rhythms (sleep patterns), even in young individuals.
A similar study published in the journal BMC Ophthalmology found that among a group of 916 children aged 7-12 years, increased screen time was significantly associated with a higher prevalence of eye strain symptoms. The study reported that the odds of experiencing eye strain symptoms increased by 26% for every additional hour of screen time per day. These symptoms included dryness, burning sensation, redness, and blurred vision.
Research conducted by the National Sleep Foundation found that using electronic devices, such as smartphones and tablets, close to bedtime can disrupt children's sleep patterns. The exposure to the blue light emitted by screens can suppress the production of melatonin, a hormone that regulates sleep, leading to difficulties falling asleep and disrupted circadian rhythms.
So what do we do? We live on our phones, laptops, and are exposed to various other screens just in our daily life, and there’s no denying our children are growing up in an increasingly digital world. While it does take a level of commitment on our part, there are ways to mitigate the damage both developmentally and ocularly for our children and ourselves. Your child(ren) are never too young (or too old) for a screen-time plan. Consider the following as a guideline:
Until 18 months of age limit screen use to video chatting along with an adult (for example, with a parent who is out of town).
Between 18 and 24 months screen time should be limited to watching educational programming with a caregiver.
For children 2-5, limit non-educational screen time to about 1 hour per weekday and 3 hours on the weekend days.
For ages 6 and older, encourage healthy habits focus on movement, and limit activities that include screens.
Turn off all screens during family meals and outings.
Learn about and use parental controls.
We all need a break from time to time but avoid using screens as pacifiers, babysitters, or to stop tantrums.
Turn off screens and remove them from bedrooms 30-60 minutes before bedtime.
Screens aren’t all bad, though, and can offer many positives. It’s never too early to develop a screen-time plan with your family. Let your children share their ideas and concerns. Some additional tips to keep in mind are:
Familiarize yourself with programming to make sure it is age-appropriate.
Talk to your child about what they are seeing. Point out good behavior, such as cooperation, friendship, and concern for others. Make connections to meaningful events or places of interest.
Be aware of advertising and how it influences choices.
Encourage your child to learn other activities such as sports, music, art, and hobbies that do not involve screens.
Set a good example with your own safe and healthy screen habits.
Teach children about online privacy and safety.
Actively decide when your child is ready for a personal device and limit blue-light exposure with a pair of anti-bluelight glasses
Encourage using screens in ways that build creativity and connection with family and friends.
Consider your child or teen’s maturity and habits. The right plan for one family may not be a good fit for another.
As parents and caregivers, we are responsible for setting limits, establishing healthy screen habits, and prioritizing alternative activities that promote physical, cognitive, and social development. Positive and healthy screen use is possible with proper guidance and consistency, but the best way to teach a healthy relationship with screen time is to model moderation yourselves. Good Luck!