The Connection Between Screen Time and Poor Sleep in Kids
Screens are everywhere. From morning cartoons to FaceTiming grandparents to winding down with a show after dinner, screen time has become part of daily life for most families.
And to be clear—we are not against screen time. Screens can be educational, connecting, and a very real part of modern parenting. The key is being intentional, especially when it comes to when and how screens are used.
When sleep becomes a struggle, screen timing—particularly before bed—is often an overlooked piece of the puzzle.
How Screens Affect Sleep
1. Blue Light Disrupts Melatonin
Phones, tablets, TVs, and computers emit blue light, which suppresses melatonin—the hormone that signals the brain it’s time to sleep.
Evening screen exposure can delay melatonin release, making it harder for children to fall asleep and stay asleep. This is why a child may seem “tired but wired” at bedtime.
This isn’t about eliminating screens—it’s about recognizing that screens late in the day can work against the body’s natural sleep rhythms.
2. Screens Keep the Brain “On”
Sleep requires the nervous system to shift into a calm, regulated state. Screens—especially fast-paced or stimulating content—do the opposite.
For young children, evening screen time can lead to:
Difficulty settling at bedtime
Increased bedtime resistance
More night wakings
Early morning wake-ups
This is why many families notice smoother bedtimes when screens are turned off well before the bedtime routine begins.
3. Screens Can Disrupt the Wind-Down Process
Healthy sleep thrives on predictability. Evening routines signal the brain that sleep is coming.
When screens are part of the bedtime routine, they often replace calming activities like reading books, quiet play, or connection with caregivers. These slower, predictable moments are essential for helping children transition from busy days into restful nights.
We encourage clear boundaries around when screens are used and when they’re not, especially in the hours leading up to bedtime.
4. Screen Time Can Reduce Total Sleep
For older toddlers and children, screens can unintentionally push bedtime later—or make it harder to fall asleep once lights are out.
Over time, less sleep can affect:
Emotional regulation
Behavior and attention
Learning and memory
Overall health and immunity
Sleep isn’t something to squeeze in after everything else—it’s foundational.
What the Research Shows
Research consistently links increased screen exposure—especially before bedtime—to:
Longer time to fall asleep
Shorter total sleep duration
Lower sleep quality
The strongest effects are seen when screens are used within an hour of bedtime or when devices are accessible in the bedroom.
Our Approach: Intentional, Not Extreme
We believe in balance. Screens are not the villain—but unrestricted or poorly timed screen use can interfere with healthy sleep.
Our recommendation:
Set clear limits around evening screen use
Power down screens 60–90 minutes before bedtime
Keep screens out of bedrooms
Prioritize calm, predictable bedtime routines
When screen time is thoughtfully managed earlier in the day, children are far more likely to settle easily and sleep soundly at night.
Sleep Is a Skill—and the Environment Matters
Sleep is something children learn, and the environment we create plays a major role in their success.
By being mindful of screen use—especially before bed—we support our children’s natural sleep rhythms and set them up for more restorative sleep.
Better sleep doesn’t require perfection. It requires consistency, awareness, and boundaries that support growing bodies and brains.
And when kids sleep better, everyone wins.
