As adults, finding a work/life balance–not to mention plenty of time to rest–is sometimes difficult. For teenagers, that balance can be even more difficult. With school, after-school activities, homework, and even jobs eating huge chunks out of their days, it’s little wonder that teenagers are tired. They’re getting less sleep than ever before–and increasing technology isn’t helping.
The Problem With Technology
Biologically, human brains are wired to sleep when it’s dark out and start waking up when it’s light. Most screens emit the same type of blue light that contributes most to wakefulness. Unfortunately, that means that if screens are left on late at night, teens may struggle to find the proper brain rhythms for productive sleep.
Technology can also cause problems with distraction when the time comes to sleep. Chiming text messages, fascinating content on the internet, and interesting television shows can all make it difficult for a teen to roll over and fall asleep, especially with the blue light convincing their brains that it’s really time to be awake.
Taking Control of Technology
If your teen is struggling to stay awake during the day, you can help them find that balance between appropriate technology use and the type that will interfere with their sleep and make it difficult for them to function the next day. By instituting a few useful rules at home, you can help your teen sleep better every night, setting them up for a more successful school day.
Keep technology out of the bedroom. Computers, televisions, and phones should all be kept out of the space where your child sleeps. Instead of using their phone as an alarm clock, encourage your child to use an actual alarm. If they need time to wind down before falling asleep, a good book is better than phone time, computer time, or watching television.
Monitor bedtime. It’s tempting to go on to bed and leave your child sitting at the computer. They’ve promised to head on to bed when they finish the article they’re reading, browse Facebook for “just ten more minutes,” or finish up that project for school. Unfortunately, it doesn’t take long for “ten more minutes” to become “two or three more hours,” leading to a tired child the next day.
Unplug at the same time every night. Just as it’s helpful to maintain a regular sleep schedule to let your body know when it’s time to rest, it’s very beneficial to turn off technology around the same time every day, settling into a routine that will trigger your teen to know it’s bedtime. Turn off the television, tuck away phones, and step away from the computer an hour before bedtime each night for the best results. If you have to make exceptions for school projects, make them as infrequent as possible.
Get up on weekends. Has your child fallen into the habit of sleeping all day on Saturday and Sunday, “catching up” on sleep missed during the week? Unfortunately, it doesn’t really work that way. Oversleeping on the weekends further interferes with the body’s natural clock, making it difficult for your child to maintain healthy habits the rest of the week. Instead, make a habit of getting out of bed at a reasonable time on the weekends. Get chores done, head out for a fun activity as a family, or even hang out around the house together, but go ahead and get up and moving for the best results!
Maintaining a healthy sleep schedule as a teenager is hard. There are plenty of other things vying for your teen’s attention, making it difficult for them to remember good habits and prioritize their sleep. Thankfully, if their mobile devices are what is keeping them from getting rest, as the parent, you can help. It is always easier to help your children and teens to maintain balance in their lives with mobile devices when you use a parental control software.
Netsanity has a suite of services – their Timeblocker scheduler, can be used regularly to ensure that kids enjoy other activities this summer and all year long. If your tweens have an Apple mobile devices, Netsanity has a great feature called Screenlock. It can be used on a regular basis to completely block them from using their mobile device for texting, or other activities whenever you feel that they need a healthy break, sleep, or to ensure they are focusing on other activities. Netsanity now offers a 14-day free trial on all their plans, so its worth checking out if your child has an Apple mobile device. They will soon be releasing a version for Android as well!