Question

What are the best rules about screen time and bed time?​

Answer 1

Ответ:

A good rule of thumb is to avoid screen time at least 2 hours before bedtime. Encourage kids to engage in other relaxing evening activities during that time as part of a healthy bedtime routine.

Перевод:

Хорошее практическое правило - избегать экранного времени по крайней мере за 2 часа до сна . Поощряйте детей заниматься в это время другими расслабляющими вечерними делами в рамках здорового распорядка сна.

Answer 2

The rules about screen time and bedtime can vary depending on individual circumstances, age, and personal preferences. However, there are some general guidelines that can help promote healthy sleep patterns and reduce the negative effects of excessive screen time:

Screen Time Rules:

1. Limit Screen Time: The American Academy of Pediatrics (AAP) recommends limiting screen time for children aged 2 to 5 to one hour of high-quality programming per day, and for children under 2, avoiding screen time altogether except for video chatting. For older children and teenagers, a reasonable daily limit may vary but should be balanced with other activities.

2. Establish Screen-Free Zones: Designate specific areas of your home, such as the dining room or bedrooms, as screen-free zones to promote family interaction and better sleep hygiene.

3. Set Screen-Free Times: Create designated screen-free times before bedtime to help wind down and prepare for sleep. Ideally, avoid screens at least 1 hour before bedtime.

4. Use Blue Light Filters: Enable blue light filters on screens or use blue light-blocking glasses in the evening to reduce the disruption of circadian rhythms caused by blue light emission from screens.

5. Monitor Content: Ensure that the content being viewed is age-appropriate and does not contain violent, disturbing, or overly stimulating material.

Bedtime Rules:

1. Consistent Sleep Schedule: Establish a regular bedtime and wake-up time, even on weekends, to regulate the body's internal clock.

2. Create a Bedtime Routine: Develop a calming bedtime routine that signals to your body that it's time to wind down. This could include activities like reading a book, taking a warm bath, or gentle stretching.

3. Avoid Stimulants: Limit caffeine and sugar intake, especially in the hours leading up to bedtime.

4. Create a Comfortable Sleep Environment: Make sure the bedroom is dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows.

5. Limit Screen Time Before Bed: As mentioned earlier, avoid screens at least an hour before bedtime as the blue light emitted from screens can interfere with the body's production of melatonin, a hormone that regulates sleep.

6. Avoid Heavy Meals: Refrain from heavy, spicy, or large meals close to bedtime, as they can disrupt sleep.

7. Exercise Regularly: Regular physical activity can promote better sleep, but try to avoid vigorous exercise close to bedtime.

8. Manage Stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and anxiety that may interfere with sleep.

9. Limit Naps: While short power naps can be beneficial, long or irregular daytime naps can disrupt nighttime sleep patterns.

Remember that these rules should be adapted to your family's unique needs and preferences. Communication is key, especially with children and teenagers, to help them understand the importance of sleep and the impact of screen time on their well-being. It's important to strike a balance that allows for restful sleep and healthy screen time usage.