TECH IN THE BEDROOM AN ABSOLUTE NO FOR KIDS, EXPERTS SAY

Do you think that TV or gaming before bed is a nice, calming pre-bed ritual?If you do, think again.

A new University of California Berkeley study has found that allowing TV or screens in the bedroom significantly impacts children’s sleep. Access to a TV in the bedroom cuts 18 minutes of sleep on average, while access to mobile devices means hitting the hay 37 minutes later, and getting 21 minutes less sleep.And anyone with kids knows that that is no small amount. I swear, I can see ten minutes less sleep on my kids without even trying.

Why does it matter?

It all comes down to a little thing called melatonin – the hormone responsible for managing our body clock. Historically, melatonin has interacted with the sun to determine when to sleep and when to wake, but with new sources of light, it has gotten a bit out-of-whack and wonky…It’s no secret that as technology increases in our children’s lives, it’s harder and harder to get them to bed without it. Kids today are actually sleeping with their devices in their beds! I know, because until recently, my kids were doing it themselves.

How do we make the change?As our kids grow up in this technology saturated age, there are very sound reasons to at least limit the technology in their bedrooms. By establishing their bedroom as a “no technology zone”, you will be inducing a more relaxing environment and helping increase the chances of them getting the recommended hours of sleep for their age. Sleep, after all, is incredibly important for their development.Limiting tech in the bedrooms is no easy task, especially if your child has had no restrictions at all before bedtime, but is an important parenting challenge to take on. Studies show numerous negative effects of allowing TVs, computers, cell phones and tablets in your child’s room. Everything from poor school performance to health concerns like obesity, lack of sleep and lack of energy have all been cited as growing trends among kids who have access to their devices in their room at night.

While this all seems very daunting, there are things you can do as a parent to instill good habits to help them take a break from their screens before they hit the hay and make your kid’s bedrooms ‘no-tech zones’…

1) Set up a bedtime routine. Making sure your kids have a consistent bedtime routine will go a long way toward slowing them down and getting them mentally ready for bed. This can include a warm bath or shower, soothing music or a bedtime story that will help them wind down and relax.

2) Use a regular alarm. If your middle-schoolers or high school students use their cell phone for an alarm, choose a regular

alarm clock with a light dimmer or one that can turn it off altogether. Take them out and allow them to choose their very own alarm clock, giving them some choice in the matter.

3) Choose a specific area for a charging station.

Keep everyone’s electronics in a certain place in your home to plug in. This keeps the alluring pull of the Internet out of reach for everyone, parents included!4) Unplug 1-2 hours before bed. Setting up a curfew for electronics to be turned off is imperative for a good night’s sleep. Experts recommend unplugging a couple hours before bedtime, optimally.5) Block their phone during bedtime hours.Using the OurPact application, parentscan block access to Internet and applications on their kid’s devices. That wayyou don’t even need to argue about restricting devices in the bedroom. You can simply block access through an automated schedule an hour or two before bedtime and let the app do the rest of the work! Extra hint: If your kid is using the “I need my phone as an alarm excuse” OurPact does not block native applications, alarm clock included! Aha!

6) Relax as a family. We seem to never have enough down time to spend with our families these days. Getting everyone off their devices a few hours before bed can change that. Instead of them playing another game on their tablet or surfing the Internet (moms and dads!), get together as a family and talk about your day, play some cards or read together.

7) Set a positive example. Your children will do what you do, so if they see you up late at night staring at a screen in your bed-room, they will think this is normal. Be a role model for them and unplug at least one hour before you plan on going to sleep.

As your kids grow older, it may become more difficult to establish rules and guidelines without it turning into a power struggle. Set the tone early and be consistent with your expectations. This will allow you and your children to enjoy better sleep, better health, and better relationships!