The loss of an hour of sleep each March triggers our interest in the importance of sleep in general. Many studies available on the internet warn about smartphones and the dangers they pose to a good night’s sleep.
The National Institute of Health warns of the adverse effects of excessive screen time regarding sleep quality, particularly for children and youth. Various scientific studies conclude overwhelmingly that excessive screen exposure, especially near bedtime, leads to poor sleep quality.
Blue light is the main culprit. Keep in mind that the blue light wavelength is a natural daytime phenomenon. It boosts attention and reaction time and makes us feel energized.
Blue light after the sun goes down is artificially generated by electronics and so-called energy-efficient lighting. Blue light exposure during the evening and at night disrupts natural rhythms and disturbs sleep.
Melatonin is naturally produced by the body as light diminishes and causes someone to feel drowsy. Naturally produced melatonin is conducive to deep, restful sleep. Numerous studies show that a body’s secretion of melatonin is suppressed by exposure to light. Accordingly, artificial light exposure is the reason many people do not get enough sleep.
While all light sources may disrupt sleep, blue light is the most powerful. An article in Harvard Health Publishing from Harvard Medical School explored various studies to confirm that blue light significantly suppresses melatonin.
Sadly, children are most vulnerable to blue light hazards. A 2025 study by the Children’s Hospital of Philadelphia evaluated children who had their own smartphones to use by the time they were 12. The study confirmed that children who had such a device were 62 percent more likely to have insufficient sleep.
For adolescents today, phones seem to be almost a necessity. For parents, though, the decision to allow phones is an awesome responsibility. While a phone may seem to be simply a tool of convenience or even protection, dangers lurk within the small box.
If parents allow children to have devices, strict guidelines to help protect them are necessary. Ideally, children help develop the guidelines and know the reasons for such.
Primarily, phones should not be in bedrooms. There are numerous underlying social reasons, but the point here is to avoid sleep disruption. Keeping phones out of bedrooms eliminates the urge to pick up and scroll. Disturbing alerts cannot happen, and children are safeguarded against blue light while trying to sleep.
The family might have a basket or charging area in a central part of the home where phones are deposited when not in use. At certain times, phones need to be off-limits. Some off times are during the morning routine, mealtimes and evening wind-downs. Other times might be allocated daily or weekly for exercise, fresh air or good old-fashioned table games.
The household should set limited but generous times when phone use is allowed. Children can be part of making this schedule according to their needs and interests.
If a child is especially sensitive or socially overwhelmed, delay granting a cell phone for as long as possible. Allow time for emotional development without electronic interference.
Everyone can benefit by breaking blue light interference and establishing healthy sleep-inducing habits. In the evening, get away from the television. Practice meditation. Do enjoyment reading using real books and printed materials instead of devices. Help the brain calm down, so the body can recharge.
Before bed, take a break from stimulating blue light. Plan at least seven hours of sleep. Try a cup of warm milk before bed. The Sleep Foundation found in a hospital study that warm milk with honey induces sleep. Try implementing a new practice in your home to get a better night’s sleep.
(Janet Miller’s e-book, Family Prayers and Activities: Weekly Guides, is for families or prayer groups. Janet is the creator of Friends on the Way an e-resource for churches to teach families about the Bible and discipleship. Find it at www.TeamRCIA.com.)
