How Does Screen Time Impact Your Child’s Sleep? See What the Research Has to Say
In today’s world, screens are everywhere. From the moment our kids wake up to the time they go to bed, screens are often a part of their daily lives. Whether they’re watching their favorite cartoons, playing educational games on a tablet, or video chatting with Grandma, children are living in a world where screens have become as prevalent as the toys in our homes.
As a parent, I know firsthand how tricky it can be to figure out the whole screen time thing. I always asked myself, How much is too much? and Is this show or game okay for my preschooler? It feels like a constant balancing act, especially when screens are everywhere. If you’ve ever wondered whether all this screen time affects your child’s sleep, you’re definitely not alone.
And since I love diving into the science, let’s break down what the research says about how screen time impacts sleep—and, more importantly, how you can manage it to help your little one get the best rest possible.
Why Screen Time Can Be a Sleep Disruptor
Bedtime can feel like a never-ending battle for many families for multiple reasons. Then, you add screens to the mix. Just when you think your child’s winding down for the evening, they seem to get a second wind of energy—sound familiar? It’s something I hear from nearly every family I work with as a sleep consultant, and there’s actually science behind it!
Blue Light and Melatonin: Not a Great Mix
One of the main culprits for this second wind of energy is the blue light emitted from screens. Blue light messes with melatonin, the hormone that signals to our bodies that it’s time to wind down and sleep. When kids are exposed to blue light -- especially in the hour or two before bed-- it delays melatonin production. It’s like trying to get your little one to sleep when their body is still in "play" mode, making it much harder for them to settle down. It’s almost like their internal clock is stuck in "awake" mode, which can lead to a frustrating cycle of struggling to fall asleep and getting less overall sleep.
Delayed Sleep Onset Latency: The Struggle to Fall Asleep
Another issue with screen time right before bed is that it can delay sleep onset latency -- the time it takes for your child to fall asleep after getting into bed. In fact, screen exposure close to bedtime can delay sleep onset latency by up to three hours! Young children, especially those under 5 years old, are especially sensitive to external stimulation. After spending time on a screen, their brains are often too busy to switch off easily.
When bedtime rolls around, your child might be replaying scenes from their favorite show or wanting more screen time instead of drifting off to sleep. This delay in falling asleep can throw off their entire night’s rest, leaving them cranky and tired the next day.
What Does the Research Say?
I’m going to be real here. It is so easy to plop our kiddos in front of the TV after a long day of caring for them or after rushing in from work to fix dinner and start the mad dash to bedtime. Maybe it feels like the best way for your kiddo to unwind and relax. But research tells us a different story. Studies consistently find that the more time children spend on screens, especially before bed, the more likely they are to have trouble falling asleep, issues with staying asleep, or periods of wakefulness throughout the night.
A Closer Look: The Impact on Preschoolers
For preschoolers, screen time often comes at a cost. A meta-analysis of 20 previous studies found that toddlers and preschoolers who spent more time on screens generally got less sleep, took longer to fall asleep, and got to bed later.
Another study showed that when preschoolers spent more than the recommended one hour a day on tablets or phones, they lost up to 11 minutes of sleep for every extra hour of screen time. It may not seem like much, but those lost minutes can add up over the week, leaving them overtired and cranky.
Practical Tips for Managing Screen Time and Promoting Better Sleep
Now that we know the impact of screen time on sleep, let’s talk about how you can manage screen use to support your child’s sleep.
Set Clear Limits
For young kids, setting clear boundaries around screen time is key. The American Academy of Pediatrics suggests no more than one hour daily for children ages 2 to 5. For kids under 2, stick to video chatting rather than passive viewing.
These limits aren’t just about cutting screen time -- they also make room for other activities that help with sleep, like physical play, reading, and spending quality time with family.
Screen-Free Bedtime Routine
One of the most effective ways to protect your child’s sleep is by establishing a screen-free bedtime routine. Ideally, screens should be turned off at least one to two hours before bed. This gives your child’s brain time to unwind and get ready for sleep.
Instead of screen time, try reading a book, singing, or talking about the day -- activities that help your little one wind down and can strengthen your bond.
No Screens in the Bedroom
To create a sleep-friendly environment, keep all screens out of your little one’s bedroom. This includes not just TVs, but also tablets and smartphones. The bedroom should be a place to rest, not watch shows or play games.
By keeping screens out of the bedroom, you reduce the temptation for your child to engage with them at bedtime or during the night, which can help them stay asleep longer and wake up feeling more refreshed.
Be a Role Model
Children learn a lot by watching what we, as parents, do. If they see us using screens right before bed, they’ll want to do the same. Try to model healthy screen habits by turning off your own devices at least an hour before bedtime. This can be a great way to set an example and make screen-free evenings a family habit.
Balance Screen Time with Other Activities
While screens can be educational and entertaining, it's important to balance them with other activities that support healthy development. Encourage your child to play outside, engage in creative play, and participate in family activities that don’t involve screens.
Physical activity, in particular, is a great way to tire out your child and help them get ready for sleep. Whether it’s a trip to the park, a run around the block, or a dance party in the living room before bed, physical play can be a powerful tool in your bedtime routine and help tire them out for bed.
Final Thoughts: Small Tweaks, Big Payoff
As parents, we all want our little ones to get the best sleep possible. By understanding the impact of screen time on sleep and making a few small changes, you can help them develop healthy sleep habits that will benefit them for years to come.
Remember, it’s not about completely cutting out screens–they’re part of modern life. It’s all about finding the right balance. With a few small changes, bedtime can be smoother, and you can help your child drift off to dreamland more easily, wake up happier, and be ready to take on the day.
If you're still finding bedtime a struggle, even with these changes, don’t worry -- I’m here to help. Together, we can create a personalized sleep plan that works for your family so both you and your little one can get the restful nights you deserve.
Use this link for a free 15-minute call--I can’t wait to chat with you!