How Screen Time Affects Your Child’s Sleep (and how to limit it without a fight!)
Does Screen Time Before Bed Affect Kids’ Sleep?
If you’re like most parents, you’ve probably heard that screens before bed can mess with your child’s sleep. But here’s the thing—not all screen time is created equal. The type of content, the timing, and even the device itself can affect how easily your child falls and stays asleep. And while life doesn’t always allow for a screen-free evening, there are ways to minimize the impact screens have on your child’s sleep without triggering meltdowns.
Let’s dig into the science behind how screens affect your child’s sleep—and uncover some surprising, practical tips to limit your child’s screen time!
Blue Light and Melatonin: Why It’s Harder to Wind Down After Screens
Most devices—phones, tablets, TVs, and even e-readers—emit blue light, a type of high-energy visible (HEV) light that tricks the brain into thinking it’s still daytime. This light suppresses melatonin production, which delays that natural “I’m getting sleepy” feeling.
A 2022 study published in Sleep Health found that children exposed to screens within an hour before bedtime took longer to fall asleep and had shorter overall sleep duration.
✅ Better Alternative: No screens at least 60 minutes before bed (90 minutes is even better and what I recommend to my clients). This means no screen time as part of the bedtime routine—so no winding down with YouTube or a favorite show.
Fast-Paced Content vs. Calming Entertainment
When it comes to bedtime, the type of content your child watches can be just as important as how long they’ve been on their device. Fast-paced, action-packed videos (think YouTube clips or high-energy cartoons) are designed to captivate attention quickly, but this high stimulation can increase heart rate and brain activity, making it more difficult for children to unwind and fall asleep.
Research from the American Academy of Pediatrics suggests that children who watch intense, fast-paced content before bed experience increased alertness, which can disrupt their natural ability to wind down. The brain’s arousal levels remain heightened, making it harder for the body to transition into sleep. On the other hand, slower-paced, calmer content like storytime apps or nature documentaries have a far less disruptive effect, helping children ease into a more relaxed state. (And if you can get your kiddo to watch a nature documentary, please share!? 😉)
How Screen Time Before Bed Affects Different Age Groups
The effects of screen time on sleep vary depending on your child’s age and developmental stage:
👶 Babies (0-18 months): The American Academy of Pediatrics (AAP) recommends avoiding screen exposure for babies under 18 months (except for video chatting). Screens can overstimulate young brains and disrupt developing sleep patterns.
👧 Toddlers and Preschoolers (18 months -5 years): Young children are more sensitive to light exposure, and screens before bed can lead to delayed sleep onset and more frequent night wakings. A study published in Sleep Medicine examined the effects of removing screen time before bedtime in toddlers aged 16 to 30 months. The findings indicated that eliminating screen use in the hour before bed led to modest improvements in sleep onset and quality
🧒 School-Aged Children (6-12 years): Older kids often have more screen independence, leading to longer exposure. Evening screen use is linked to later bedtimes, reduced REM sleep, and increased daytime fatigue.
✅ Pro Tip: Establish a consistent screen cutoff time based on your child’s age, ensuring at least 60-90 minutes of screen-free time before bed.
The Impact of Background TV on Infant Sleep Quality
Background TV might seem harmless, but it can actually make it harder for your little one to get a good night’s sleep. Research shows that infants exposed to TV during the evening tend to have more disrupted sleep, like taking longer to fall asleep or waking up more often during the night. The constant noise and stimulation from the TV can throw off their natural sleep cycle, making it harder for them to wind down. Even if your baby isn’t actively watching, having the TV on in the background can interfere with their ability to recognize sleep cues. Background noise and flashing lights overstimulate their developing brains, making it harder for them to transition into deep sleep.
Touchscreens vs. TV: Why Tablets Disrupt Sleep More
Here’s something that might surprise you—touchscreens are even worse for sleep than passive screen time. Tablets and phones require more engagement and mental effort, keeping kids alert and making it harder for them to “switch off” mentally.
A study in Behavioral Study Medicine found that interactive screen use led to longer sleep onset times and shorter sleep durations compared to passive screen exposure like TV.
✅ Better Alternative: If screen time is necessary earlier in the evening, stick to passive screen time over interactive content and ensure that it’s wrapped up well before bedtime.
Overlooked Culprit: Blue Light Exposure During Middle-of-the-Night Wakings
Even if your child falls asleep without screens, middle-of-the-night exposure can be just as disruptive. I recently talked with a mom that watched Netflix shows during middle of the night feeds…and her child (who loved falling asleep with breastfeeding) would instead pay attention to the screen. If your child wakes up and sees your device, it can delay the return to sleep.
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How Scary Screen Time Affects Sleep
It might seem harmless to let your little one watch something a bit spooky or intense, but it can actually cause a lot of bedtime headaches. Even if they’re not fully grasping the plot, scary or violent content can leave them feeling anxious, which makes it tough for them to settle down at night.
How Scary Content Affects Sleep: When kids see something frightening, their young brains can’t always tell the difference between reality and make-believe. This leads to anxiety, trouble falling asleep, and, sometimes, even nightmares. That’s because their imaginations are still running wild long after the TV is off.
What You Can Do: If your child’s been spooked by something they watched, don’t brush it off—take a moment to talk about it. Ask what scared them and give them space to talk through it.
Explain the difference between pretend vs real and reassure them that what they saw wasn’t real
Help them learn how to distract themselves, focusing on something calming and happy. Ask them to describe a favorite memory or activity—a favorite vacation, going to the park with grandma and grandpa, etc—and give as many details as possible to help replace anxious feelings with happier feelings.
Long-Term Effects: Scary content can stick with kids longer than you might expect. Even as they grow older, they may remember certain scenes they saw when they were young. According to a study out of University of Michigan, watching a scary tv show or movie can have lasting effects.
How to avoid having your child get scared by a show:
Keep TV shows and movies light and entertaining
Pre-watch any that may have something that could scare your child (especially Halloween shows!) or are a recommendation from a child (like a cousin or neighbor) who is older
Be mindful of what YOU have on in the background when your child’s in the room
Avoid anything too intense before bed (like when you have a movie night)
Practical Tips for Managing Screen Time Without Bedtime Battles
Completely eliminating screen time before bed isn’t always realistic. But with a few small changes, you can reduce the impact of screens on your child’s sleep without starting World War III at bedtime.
🎯 Set a Clear Screen Cutoff: Establish a consistent “screens off” time at least 60-90 minutes before bed. Stick to this even on weekends to avoid confusing your child’s body clock.
⏳ Use a Visual Timer: If transitions are tough, a visual timer can give kids a clear understanding of when screen time will end. (Pro Tip: These timers work well for all sorts of situations: during quiet time, the start of the bedtime routine, getting out of the bath, getting out the door in the morning…)
👀 Consider Blue Light-Blocking Glasses: If screen time is unavoidable earlier in the evening, blue light-blocking glasses can reduce the impact on melatonin production.
📚 Replace Screens with Better Activities: Encourage fun activities like reading, puzzles, or quiet play during the last hour before bed. Which leads us to……..
Creative and Practical Ways to Limit Screen Time Without a Fight
We all know that cutting back on screen time—especially before bed—can improve sleep, but actually enforcing that rule is another story. Kids are creatures of habit, and when screens are part of their routine, taking them away can lead to some serious resistance. The good news? You don’t have to battle your child every night. Here are some out-of-the-box, clever strategies to reduce screen time while keeping bedtime peaceful.
🎨 1. Create a “Screen Swap” Basket
Kids love choices—so give them a curated selection of screen-free activities to choose from during that pre-bedtime hour. Fill a basket with fun, calming options like:
Coloring books or simple crafts
Puzzles or brain teasers - this fan-favorite Disney Jr guessing game with over 28K Amazon reviews will definitely distract them from screen time! (They also have ones for sports, animals, dinosaurs, underwater animals, etc.)
DIY “calm jars” filled with glitter and water for a sensory wind-down
✅ Pro Tip: Let your child choose a different activity each night, so they feel involved in the decision. When kids feel in control, they’re less likely to push back. My post on Quiet Time Activity bins could also give you some great ideas of things to put in each bin!
⏰ 2. Use a Countdown Clock (With a Fun Twist!)
Instead of abruptly cutting off screen time, introduce a visual countdown clock that gives your child a clear, predictable transition. But here’s the twist—make it a “wind-down challenge.”
Set a 20-minute timer to do the bedtime routine and challenge your child to take a bath, get into pajamas, brush teeth, and pick out a bedtime story before the clock runs out.
If they finish in time, they earn an extra bedtime story for the last 10 minutes of the 30-minute bedtime routine!
✅ Why It Works: Turning the transition into a game gives kids a sense of accomplishment and shifts the focus away from missing screen time.
📚 3. Introduce a “Screen-Free Streak” Challenge
Kids love a good challenge—so why not make reducing screen time a fun competition? Create a Screen-Free Streak Chart and reward your child for each night they go without screens before bed.
Set a goal for a certain number of screen-free nights (like 4-5 in a row) and offer a fun reward, like a family movie night or a special outing.
For younger kids, use stickers or small prizes to reinforce positive behavior.
✅ Bonus Tip: Tie the reward to an activity that reinforces family connection or relaxation to build positive associations with screen-free time.
🕹️ 4. Designate “Tech-Free Zones” (and Get Creative!)
Instead of focusing solely on time limits, designate certain areas of the house as “tech-free zones.” But don’t just make it about the bedroom—get creative with locations that encourage different types of play and connection.
The Cozy Corner: A quiet, cozy nook with pillows and books for winding down.
The Imagination Station: A spot with art supplies or building blocks to encourage creativity.
The Zen Den: A calming space with soft lighting, sensory toys, or yoga mats for stretching and relaxing.
✅ Pro Tip: Set a family rule that all screens stay out of the tech-free zones.
🌙 5. Schedule a “Family Unplug Hour” Before Bed
Make screen-free time a family-wide event by introducing a nightly “Unplug Hour” where everyone (yes, even parents!) puts away their devices. Use this time for bonding activities like:
Reading books together - save the bedtime books for later and read something that will make you both giggle! Here’s a list of some favorite fun and SILLY books!
Playing a board game - who says you can’t sneak learning into play time? This one helps teach colors, number and fine motor skills!
Building a giant fort or block tower…my kids LOVED LOVED LOVED building with these blocks (they started playing with them before my oldest turned one and they were still building with them into elementary school—and then I donated them when my youngest was 10!)
✅ Why It’s Effective: When kids see you modeling screen-free habits, they’re more likely to follow suit. Plus, making it a shared experience builds connection and reduces the feeling of “missing out” on screen time.
🎁 6. Make Screen Time a “Golden Ticket” Reward
If your child struggles with screen boundaries, flip the script by making screen time something they earn rather than something that’s taken away.
Create “Golden Tickets” that can be earned through good behavior, chores, or completing bedtime routines without resistance.
Each ticket equals a set amount of screen time, but they can only be redeemed during the day—not before bed.
✅ Why It Works: When kids feel in control of their screen time, they’re less likely to push back. Plus, it shifts the focus to earning privileges rather than losing them.
Final Thoughts: Set the Stage for Screen-Free Success
Reducing screen time before bed doesn’t have to be a constant battle. By introducing fun alternatives, creating predictable routines, and involving your child in the process, you’re setting the stage for better sleep and fewer power struggles.
And remember—consistency is key. Kids thrive on routine, so the more predictable the screen-free transition becomes, the easier it will be for them to accept. You’ve got this! 💪
Still struggling with sleep, even after cutting back on screen time? Let’s talk! Schedule a quick call with me, and we’ll figure out what’s really going on with your child’s sleep.
How to Limit Screen Time to Improve Your Child’s Sleep
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This post is for informational purposes only and may not be the best fit for you, your child and/or your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your child’s physician or medical professional before trying or implementing any information read here.
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