The World Health Organisation (WHO) recommends that children under two spend no time looking at screens and limit of one hour per day for two-to five-year-olds.
But kids are spending more time than ever before looking at screens.
Extended use of screens can lead to digital eye strain and even early-onset myopia (short-sightedness), a condition that is becoming more common in children world-wide.
Vision problems can affect a child’s ability to read, concentrate and participate in classroom activities.
It is also unlikely that children will tell you they are having trouble seeing well.
As they grow their eyesight can change quickly and sometimes the signs of a problem aren’t obvious.
Squinting, eye rubbing, watery eyes, headaches or sitting too close to the screen are signs that there might be an issue.
Early detection of vision problems makes it easier to manage them and ensures a more successful start to your child’s education.
The good news though – research shows that we can reduce the risk of myopia.
Top tips to help manage screentime:
– Follow the 20-20-20 rule: Every 20 minutes, look at something six metres away for 20 seconds.
– Swap screentime for green time: Encourage at least two hours of outdoor time each day.
– Set screen limits: Limit recreational screen use, especially before bedtime.
BEDTIME ROUTINE AND SLEEP
Creating a bedtime routine for children can make a big difference to the quality of their sleep, emotional well-being and even daytime behaviour.
The following steps that can be included in a typical bedtime routine, with tips on how to customise it for your child’s preferences.
1. Set a consistent time for bed will help regulate your child’s circadian rhythm.
For children aged 5-11, a bedtime between 7.30-8.30pm is generally recommended, though you may adjust it to fit your family’s schedule and your child’s needs.
2. Wind down with a warm bath or shower about 30 minutes before bed can be very soothing. The drop in body temperature afterwards helps signal to the body that it’s time for sleep. This also provides a clear “transition” from daytime activities to bedtime.
3. Turn screens off early because the blue light from devices like tablets and TVs can interfere with how the body produces melatonin which is a hormone that promotes sleep. Try to turn off all screens at least an hour before bedtime and use that hour for reading, drawing, or talking which are all calming activities.
4. Reading together before bed is a much-loved part of childhood routines and offers a gentle way to bond and quietly way wind down. Older children may enjoy reading independently, but reading aloud to younger children encourages listening skills and language development.
5. Talk about the day: Taking a few minutes to discuss the day can help children process their experiences, sharing joy or relieving any lingering stress or worries. You might ask about their favourite part of the day or what they’re looking forward to tomorrow.
6. Welcoming and cozy bedrooms: Make sure the room is dark, quiet, and has a comfortable temperature – for summer or winter. Some children find a nightlight or soft background noise, like a fan or white noise machine, comforting. Allowing them to bring a favourite stuffed animal or blanket to bed can also provide emotional comfort.
