In the digital age, managing screentime for kids has become a critical concern for parents. Our children are growing up with screens at their fingertips. These devices serve as powerful tools for education and communication, but excessive use can be a double-edged sword. Overuse of digital devices can lead to postural stress, impacting children’s health, development, and brain function.
Read our introductory article: Screentime Overload: How Excessive Screentime Use by Children is Causing Postural Stress
As parents, teachers, and healthcare providers, we find ourselves in uncharted territory. How do we navigate this digital landscape to ensure our children’s well-being? The answer lies in striking a balance.
Here we provide insights and solutions to help you manage your child’s screentime effectively. We explore the importance of promoting good posture, encouraging physical activity, and fostering face-to-face interactions. Our dental team at SHDC believe in a holistic approach to children’s health, ensuring an equilibrium between digital activities and other vital aspects of their lives.
These solutions will support you to understand how excessive screentime can affect your child’s oral health, general health, and mental health. Our experts at SHDC are here to provide more information and guidance to support your child’s overall well-being.
I am fascinated by how our amazing body works and our body’s ability to regenerate and repair itself, provided the right ingredients are provided to support good health
~ Dr Yin Yin Teoh
Join us as we embark on this journey to tame the digital beast and create a healthier, more balanced lifestyle for our children. And, remember, these solutions apply to adolescents and adults too; we all deserve to enjoy well-being and happiness.
A Parent’s Guide to Support Children’s Health in the Digital Age
To reduce postural stress in children and adolescents who have been exposed to excessive screentime, various strategies can be explored and implemented.
Create a Balanced Schedule
One effective strategy in managing screentime for kids is by creating a balanced schedule that includes ample breaks from screens. Encourage your child to engage in other activities such as physical exercise, hobbies, or socialising with friends. This supports better posture and also improves general health.
Promote Physical Activity
Incorporating regular physical activity into your child’s routine can help counteract the negative effects of excessive screentime. Encourage your child to partake in physical activities that help build strength, enhance flexibility, and boost overall health. Yoga may also be a great option to help with posture and reduce stress levels in kids.
Ergonomic Setup
Ensuring your child’s workspace is ergonomically designed can significantly reduce the risk of postural stress. Invest in an adjustable chair and desk so they can maintain proper alignment while using their devices. Additionally, encourage them to use laptops at eye level or consider investing in a tablet stand for improved comfort.
- Limit Screentime: Set limits on daily screen usage to ensure your child does not exceed healthy levels of exposure. No more than two hours per day for children aged six years and older is ideal.
- Frequent Breaks: Encourage regular breaks during extended periods of device usage – ideally every 20 minutes – where they should stretch, walk around or do some light exercises to alleviate any strain caused by prolonged sitting.
- Posture Awareness: Teach your child about the importance of maintaining good posture while using their devices. This includes sitting up straight, keeping feet flat on the floor, and positioning screens at eye level.
- Ergonomic Positioning: Encourage children to maintain a neutral spine when using mobile devices by holding screens at eye level instead of looking down at them. This helps prevent FHP and rounded shoulders.
Sufficient Sleep
Sleep is the most important part of the day. It is foundational for optimal health providing the physical, mental and emotional energy required to get through the day. While 7-9 hours of good quality sleep is required for adults, children and adolescents require a lot more. Ensure your child is getting the right amount of sleep for their age.
| Age Group | Age Range | Recommended Sleep Time |
|---|---|---|
| Toddlers | 1-2 years | 11-14 hours (including naps) |
| Pre-schoolers | 3-5 years | 10-13 hours (including naps) |
| Grade-schoolers | 6-12 years | 9-11 hours |
| Teens | 13-18 years | 8-10 hours |
A critical part of managing screentime for kids is supporting good quality sleep and encouraging proper sleep hygiene. This includes no screens at least 1 hour before bedtime and ensuring dinner is served at least 2 hours prior. It’s also important to create a sleeping environment that is conducive to good quality sleep, with the right temperature, no audible noise, and free from household toxins.
Encourage Nasal Breathing
The way you breathe at night also affects your sleep quality. Mouth breathing is common in children, yet is harmful to their physical development as it shifts facial structures and can lead to dental stress such as overcrowding of the mouth and crooked teeth. It can also increase dental decay. If you suspect mouth breathing at night, mouth taping is a very cheap and safe option to support and encourage nasal breathing. You can read more on mouth-taping here.
Wholefood Diet is Best
A wholefood diet including complete sources of protein, vegetables, seasonal fruit, and healthy fats and free from ultra-processed foods and excessive sugar will provide children with the sufficient fuel they need to flourish.
Similar to the dopamine rush experienced during excessive screentime, sugar can have a similar effect on the brain. Excessive sugar is also linked to developmental disorders, obesity and dental cavities in children.
Seek Professional Help if Necessary
If you notice persistent postural issues or discomfort despite implementing these strategies, it may be necessary to consult a professional such as a pediatrician or holistic dentist who specialises in children’s health concerns related to excessive screentime. They can provide personalised recommendations tailored to your child’s specific needs.
By incorporating these strategies into daily routines and being mindful of potential risks associated with excessive screen usage, parents and professionals can help children maintain proper posture and prevent long-term physical problems from developing.
The post Taming the Digital Beast: A Guide for Parents to Curb Excessive Screentime in Children appeared first on Sydney Holistic Dental Centre.
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