TXT's and ZZZZ's

Mobile phones have been blamed for numerous health and safety issues: talking while driving, texting while driving, texting while walking, cell phones and radiation dangers, and the list goes on. Well, we can add another one to the list this year: texting and sleep deprivation.

A 2014 study published in the Family Community Health journal found that mobile phones interfere with adolescent sleep simply by their keeping the electronic device in the bedroom through the night. According to the study, 63 percent of the adolescents surveyed took their phones to bed with them and 57 percent kept it on during the night. Furthermore, more than one-third of them texted after going to bed and almost 10 percent were awakened by incoming text messages.

The point these researchers are making is that mobile phones, while very useful, can be detrimental to your sleep health more than any other type of device. Televisions, video games, and computers typically are not turned back on to trigger an awakening, according to the study. Mobile phones will often buzz, ring, light up, or vibrate to jolt a sleeper awake.

A solid night’s sleep is important to overall well-being. The National Institutes of Health (NIH) lists several key reasons why sleep is one of the key ingredients to positive health:

1. It offers a rest cycle for the brain. Sleep affects alertness and mood, which helps you survive your daily activities. Without rest, the molecular balance in the brain doesn’t have time to regenerate. Proper sleep offers your brain improved reasoning and problem-solving skills. Furthermore, sleep deprivation causes an impairment similar to being drunk with a blood alcohol content of .08 percent – which is illegal for driving.

2. It affects growth and stress hormones. A lack of sleep increases your risk of obesity, heart disease and infections. According to the NIH, when you sleep, your heart rate, breathing rate, and blood pressure rise and fall – all key elements that are critical for cardiovascular health. Your body releases hormones to help repair cells that provide increased energy.

3. It affects your immune system. Sleep helps your body regenerate to boost its immunity to infections and diseases. It has also been shown to increase the efficiency of vaccinations.


A good night’s sleep is critical for health. Adults need between 7 and 9 hours; babies need about 16 hours, children need at least 10 hours, and teens should get at least 9 hours.

The Pew Research Center’s Internet and American Life Project discovered that 78 percent of all teens (12-17) now have a cell phone, and almost half of those own smartphones. Considering the recent study, it would appear that half of the nation’s teens are at risk for sleep deprivation simply because they take their cell phones to bed with them.

Parents: here are four important recommendations to help your teen get proper sleep:

·         Make sleep a priority. Make sure that your teen goes to sleep at an appropriate to so they gain that 9 hours of needed sleep

·         Make the bedroom a sleep haven. Keep the room cool, quiet and dark.

·         Keep the cell phone out of the “sleep haven.” When a teen spends daytime hours in the bedroom, the phone is fine. But, when it’s time for sleep, keep the cell phone somewhere else.

·         Keep your teen’s evening activities calm to avoid worry or stress. Make sure homework is completed long before bedtime, and high stress exercises should be completed at least an hour before bedtime.

 

Teens who sleep well are not only healthier but often perform better at school, sports, and other activities. So, keep the cell phone out of the bedroom at night…for your health!

 

Works used for this article:

Adachi-Mejia, A. M., Edward, P. M., Gilbert-Diamond, D., Greenough, G. P., and Olson, A. L. (2014). TXT me, I’m only sleeping. Adolescents with mobile phones in their bedroom. Family & Community Health, 37(4), 252-257.

Madden, M., Lenhart, A., Duggan, M., Cortesi, S., and Gasser, U. (2013). Teens and technology 2013. Pew Research Center. Retrieved from http://www.pewinternet.org/files/old-media/Files/Reports/2013/PIP_TeensandTechnology2013.pdf

National Institutes of Health. (2013). The benefits of slumber. Why you need a good night’s sleep. Retrieved from http://newsinhealth.nih.gov/issue/apr2013/feature1.

National Sleep Foundation. (2014). Teens and sleep. Retrieved from http://sleepfoundation.org/sleep-topics/teens-and-sleep