Managing kids’ screen time during the coronavirus pandemic

We have found ourselves in a strange time where we have to stay indoors and somehow keep ourselves and children engaged. The task of keeping kids busy, let alone yourself for however long isolation may proceed, must seem daunting. Or so it seems to the parents I have spoken to. You can possibly wing it like most parents are doing as this scenario unfolds, but it’s very easy to let children fall into the rut of spending hours on end getting entertained on screens, so it’s important to strike a balance.

I previously wrote on the topic, “will technology ruin your children’s development?” via Thrive Global as I used to get asked this by many concerned patients. Now due to the new circumstances created by the ongoing pandemic, I have compiled some key points for my LinkedIn community to consider below on how screen time can affect children and secondly what can be done to limit the consequences. 

How does excessive screen time affect your child?

Interferes with sleep

Something known as blue light is responsible for regulating sleep patterns. It is emitted from the sun and it’s what triggers the human body to be awake and alert. If your child spends too much time on a screen after sunset, they’ll have a hard time falling asleep because the normal sleep-wake cycle is disturbed. This is because the artificial light which includes blue light from screens throws off your body by creating a day time like environment. Blue light suppresses the hormone melatonin, which usually tells your body its time to fall asleep (?motek M, 2020).

Digital eye strain

The close proximity of screens to our eyes means the eyes cross over inwards (convergence) which puts an extra strain on our visual system. Cumulative exposure to blue light has also been shown to increase the load and cause further visual fatigue (Dabrowiecki, Villalobos and Krupinski, 2019). Digital eye strain is usually characterised by soreness, redness, dryness and pain of the eyes. It can also lead to blurred vision and headaches.

Macular degeneration

Macular degeneration is a condition that mostly happens in or after the sixth decade where light-sensitive receptors in the retina are damaged causing central vision loss. Blue light can contribute towards this condition (Oddone E, 2020) and children eyes are more susceptible to damage from UV and blue light due to the lens in the eye not fully developing until the teenage years. This begs the question, how will the increased impact of retinal damage in the early years affect the prevalence of macular degeneration in the future for children, handheld devices are only up to two decades old and the long term effects are unknown.

Ways of managing screen time for your children

With these adverse effects in mind, you can protect your kids by putting in place measures to limit screen time. Here are some suggestions you can adapt to in your own home: 

Encourage other activities

Limiting your kids’ screen time and not providing alternatives may not work to well. Especially now that you have to stay indoors, they may easily get restless from boredom. Activities like playing a game of catch outdoors or eye-spy indoors with them will help divert their attention from screens. In fact, playing outside can even reduce the chances of myopia (Atowa, 2020), therefore possible limiting any prescription changes if your child already wears glasses.

Set a schedule and rules

I usually get asked, is too much screen time bad for kids? Yes, It can be. Therefore, it is important to set a specific time and duration when your children can watch content on Youtube or use their devices for other tasks. If you stick by this schedule, your kids will learn to respect and follow it. Note that you should also monitor your screen use to set a good example for the kids, that means no late-night emails too! As a rule of thumb, I believe for every hour spent on a screen there should be 1.5 hours spent doing non-screen related activities. 

Create technology-free zones

If you don't restrict them, your kids will use devices even in inappropriate places. Set rules that forbid the use of digital devices in certain places like the dining table. Mealtimes are times to connect and catch up with family and electronics tend to hinder that. Furthermore, it is hard to manage your child's screen time if they have computers, TVs or laptops in their bedrooms. Keep all electronic devices in a common room where you can easily monitor their usage. 

Make screen time a privilege

Make sure your kids understand that screen time is a privilege, not a right. This means that it can be taken away as punishment for misconduct. At the same time, it can be rewarded for good behaviour.

Conclusion: Use screens productively and to stay connected

In these times of social distancing and quarantine, screens can be used to bring families together. Time spent with your kids is precious time. They will grow up so fast and before you know it - they are out of the house. Managing screen time requires a concerted effort from both the parents and the children to be successful. You’ll have an easier time involving the kids in decision-making rather than being a tyrant. Keep safe and enjoy your family time!

What's working for you and your family? Leave a comment below and share your tips or advice. You can find me at Ocushield - limiting blue light exposure in the digital age.

__________________________________________________________________________

References

Atowa, U., 2020. Associations between near work, outdoor activity, parental myopia and myopia among school children in Aba, Nigeria. International Journal of Ophthalmology, 13(2), pp.309-316.

Dabrowiecki, A., Villalobos, A. and Krupinski, E., 2019. Impact of blue light filtering glasses on computer vision syndrome in radiology residents: a pilot study. Journal of Medical Imaging, 7(02), p.1.

Oddone E, e., 2020. Macular Degeneration: Peculiar Sunlight Exposure In An Agricultural Worker. - Pubmed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/31268431>

?motek M, e., 2020. Evening And Night Exposure To Screens Of Media Devices And Its Association With Subjectively Perceived Sleep: Should "Light Hygiene" Be Given More ... - Pubmed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/32197951>