parenting starts feeling worse due to the body ' s inability to properly heal itself at night .
The most common symptoms of prolonged screen use , other than sleep disruptions , include eye strains , headaches , neck and lower back pain . This is often due to poor ergonomics and posture which puts excessive pressure on joints and muscles , particularly when maintained in the same position for many hours .
Screen Time And The Sleep Cycle
Katherine Bond-Webster offers advice on how you can improve your families sleep
Whether it ’ s working from home , school via Zoom or the use of game apps or fitness tracking apps – we are all spending far more time on screens these days . Time spent on devices often carries on into the evening when our bodies are in need of rest . The information overload and the type of lights from all these screens can impact the body ’ s ability to fall asleep , stay asleep and the overall sleep-wake cycle .
The way screens disrupt the natural sleep-wake cycle , or circadian rhythm , is that the blue light given off screens mimics that of sunlight . When it ’ s bright and sunny outside , we feel more alert but at night when it ’ s dark , the body produces a hormone ( melatonin ) that prepares us for sleep . Mobile phones , computers , iPads , television screens , and some e-readers give off blue light that is similar to sunlight . This type of light tricks the body into thinking it ’ s still daytime , causing a decrease in melatonin production and affecting your sleep cycle .
Research has shown that young adults and kids now average a massive nine hours of daily screen time . A good portion of this time is spent on schooling from home at the moment which is somewhat unavoidable . Unfortunately , this increase in screen time can have a negative impact on sleep , which in turn impacts all aspects of our health , including immunity , digestion and mood disorders . Studies have shown a direct correlation of poor sleep on attention disorders in children and teenagers .
Watching just one more Netflix episode , playing one more game , or five more minutes of surfing the web stimulates the brain during a period when the body should be winding down . Not only does this affect sleep , it impacts us mentally and can also result in physical pain and discomfort including headaches , neck stiffness , back pain and digestive problems . Additionally , poor sleep can make us more sensitive to pain , which means that the little ache or niggle you have
What can I do for myself and my kids at home ? 1 . Reduce blue light exposure as much as possible . Many devices now have settings where you can eliminate the blue light . Anti-blue light glasses are also available .
2 . Create a night time routine for the whole family that eliminates electronics at least 1-2 hours before bedtime .
3 . Take a warm shower , read a book , meditate or stretch before bed .
4 . Make the bedroom a technologyfree sanctuary to avoid the temptation to send that last email or message !
5 . See an Osteopath . From an osteopathic perspective , taking an individualistic and holistic approach is essential . The musculoskeletal , nervous and even visceral systems are often areas that an osteopath will assess and treat . This can be done through both structural and cranial work , and then supported with supplementary advice to utilise at home . Mindfulness , mediation and exercise can all be beneficial in restoring sleep , and will be recommended appropriately by your osteopath . Providing your body with the tools to function as well as possible is important during stressful and difficult times . Do not hesitate to see what an osteopath can do to help you .
Katherine Bond Webster is an osteopath available through Central Wellness and Stanley Wellness www . stanleywellnesscentre . com