During childhood and adolescence, the brain experiences significant growth and development. Experts say that learning healthy habits during these years can provide long-term benefits by supporting cognitive and social-emotional skills, which are important for learning, mental health, and preparing for adult responsibilities.
Several factors contribute to brain health in young people. These include safe environments, supportive relationships, enough sleep, a balanced diet, and regular physical activity.
Sleep is especially important for building neural connections that support cognitive and psychosocial development. It helps regulate hormones, strengthens the immune system, and aids in muscle recovery. Lack of sleep can harm brain health by affecting decision-making, concentration, memory, emotional regulation, and increasing the risk of anxiety or depression.
The body’s natural sleep-wake cycle follows a circadian rhythm influenced by sunlight. When it gets dark outside, the body produces melatonin to promote sleepiness.
Electronic devices such as smartphones, tablets, computers, televisions, and some e-readers emit blue light similar to sunlight. This light can make people more alert and disrupt melatonin production if used at night. The more time spent on screens before bed, the harder it may be to get enough sleep.
Research suggests that too much use of electronic devices may also affect children’s development in other ways—such as increased stress levels or difficulties with impulse control—by influencing dopamine levels and myelin development in the nervous system. Social skills and perseverance may also be impacted.
Parents and caregivers are encouraged to help children balance technology use with healthy sleep habits:
– Children ages 3–5 should get 10–13 hours of sleep (including naps); those 6–12 need 9–12 hours; teens aged 13–18 require 8–10 hours; adults over 18 should aim for at least seven hours.
– For screen time: Children under two should avoid screens except for video chatting; ages two to five should have no more than one hour per day of high-quality content; older children need consistent limits on usage.
– Bedtime routines without screens an hour before bed are recommended. Devices should be kept out of bedrooms.
– Families are advised to choose interactive or creative apps appropriate for their child’s age.
– Good “sleep hygiene” includes regular bedtime schedules and a quiet sleeping environment.
Resources from organizations such as Center for BrainHealth offer additional guidance on youth brain health (https://centerforbrainhealth.org/about-us/youth-and-family-resources). The National Institute of Mental Health provides information about adolescent brain development (https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know), while Sleep Foundation discusses teen sleep needs (https://www.sleepfoundation.org/teens-and-sleep). Further recommendations come from sources like AAP News (https://publications.aap.org/aapnews/news/6630) and Pediatrics journal articles addressing insufficient sleep among adolescents (https://publications.aap.org/pediatrics/article/134/3/e921/74176/Insufficient-Sleep-in-Adolescents-and-Young-Adults?autologincheck=redirected).
“Sleep plays a vital role in building and strengthening neural connections essential for healthy cognitive and psychosocial development. Adequate sleep helps regulate hormones, strengthens the immune system, and enables muscle and tissue recovery.”
“In addition, research has shown that excessive use of electronic devices can negatively affect a child’s development including dopamine overload, executive function skills, stress levels, myelin development (myelin is essential for a healthy nervous system), social skills, emotional development, impulse control, and perseverance.”
