Sleep Difficulties? Turn Off The Tech

Sleep disturbance is common in teens. According to recent studies ¼ to ½ of all teens are affected with symptoms associated to insomnia. Not getting enough sleep can affect teens in many ways. The fatigue that occurs from not getting enough sleep can result in moodiness, irritability, difficulty concentrating at school, and even increased risk for injuries and auto accidents. But fatigue and its related issues may not be the only result of a poor night sleep. A recent study of 13 to 16 year olds found that poor sleep quality was associated with elevated blood pressure in otherwise healthy teens.

And new research is finding that half of teens and kids kept awake specifically by electronic media suffer from various mood and cognitive problems, including attention deficit hyperactivity disorder, anxiety, depression, and learning difficulties.  

While there are issues related to medical and mental health illnesses that can affect sleep, the habits we form when it comes to bedtime and how we maintain our bedrooms can certainly play a role as well. Sleep experts recommend various healthy sleep habits (such as sleeping in a darkened room with no audio distractions), however, when it comes to many teens, these recommendations are often not followed. And often it’s because of the amount of technology being used just before bed and even during the night.

A recent study of teens revealed the following:

  • One-quarter of the teens surveyed admitted to falling asleep more than once a week while watching TV, listening to music, or with their computers still on.
  • Almost all of the teens surveyed had a phone, music system, or television in their bedroom (and two-thirds had all three).
  • One-fifth of teenage boys admitted that their quality of sleep was affected by leaving on the TV, video games, or computer. 

Another new study also found that teens send an average of 34 texts a night after going to bed – in some cases up to four hours after getting into bed.  

So what can you do if you are having trouble getting a restful sleep at night?

  • Use your bedroom for a bedroom, not an all-purpose room. For example, eat in the kitchen or dining room rather than your bedroom.
  • Set up computers and video game systems in family rooms, living rooms, dens or other community rooms rather than in the bedroom.
  • Turn your cell phone off at night (or use the do not disturb feature if you use it as an alarm clock) so you are not awakened in the night with incoming texts, emails or calls.
  • Keep your bedroom dark and quiet to better help you get a good night sleep. That means keeping the TV off during the night.  
  • Use alternate methods of transitioning to sleep other than texting, video games, using your computer or other forms of technology.

There are physical and psychological issues that can negatively impact sleep or that can leave you feeling frequently tired. If you have made the changes recommended above and you are still experiencing sleep issues and/or fatigue, speak to your doctor about it so you can find out whether there are any underlying medical or emotional health issues that need to be addressed as well.

If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-5199 for an appointment with an adolescent medicine specialist or contact your local teen health center. You can also contact your insurance company for a list of in-network providers.

You can also contact the Atlantic Health Sleep Centers at 1-866-906-5666, offering sleep testing rooms in 3 locations that operate 7 days and nights per week.