Screen Time Before Bed: How It Affects Kids' Sleep
What Every Parent Should Know
Tablets, TVs, phones—screens are everywhere. And while they can be helpful (or downright entertaining), too much screen time—especially before bed—can seriously mess with your child’s sleep.
If your child has trouble falling asleep, staying asleep, or waking up refreshed, screens might be part of the problem. Let’s break down how screen time affects sleep and what you can do to help.
Why Screens Disrupt Sleep
Blue Light Confuses the Brain
Screens give off blue light, which tricks the brain into thinking it’s still daytime. This suppresses melatonin, the hormone that helps us feel sleepy.Too Much Stimulation
Fast-paced games, exciting shows, or scrolling through apps keeps kids mentally alert when their brains should be winding down.Delayed Bedtime = Less Sleep
Ever hear “just one more episode”? Screen time can stretch out bedtime routines, leading to fewer hours of rest overall.
Why Sleep Is So Important for Kids
Quality sleep helps with:
Brain development and learning
Emotional regulation and behavior
Immune system function
Physical growth and repair
Without enough rest, kids may become irritable, have trouble focusing, or struggle in school.
How Much Screen-Free Time Before Bed?
Experts recommend turning off screens at least 1 hour before bedtime—even better if it’s closer to 90 minutes.
During that wind-down window, try screen-free activities like:
Reading a book together
Bath time
Drawing or puzzles
Gentle stretching or quiet music
Realistic Tips for Reducing Screen Time at Night
Create a “no screens in bedrooms” rule
Use screen timers or parental controls
Lead by example—put down your own devices too
Dim screen brightness or use “night mode” in the evenings if screens are necessary
Final Thoughts
A good night’s sleep starts with a good bedtime routine—and that means cutting back on screen time before lights out. By making a few simple changes, you can help your child fall asleep easier, sleep better, and wake up ready to take on the day.
Need help building a healthier bedtime routine? Our pediatricians are here to guide you—schedule a wellness visit with us today!
