Screen Time and Sleep

Screens are everywhere—tablets, TVs, phones, even educational apps that promise to keep kids learning and entertained. And let’s be honest: sometimes screen time gives parents the break they desperately need.

But if bedtime has turned into a battle, or your child seems wired at night and struggles to fall asleep, screens could be playing a bigger role than you realize.

How Screen Time Affects Sleep

Screens—especially those with bright blue light—can disrupt your child’s natural sleep-wake cycle, known as their circadian rhythm. That’s because blue light tells the brain, “It’s daytime!” and suppresses melatonin, the hormone that helps us feel sleepy.

Even if your child seems calm watching their favorite show, their brain is still being stimulated—and that stimulation can delay the brain’s ability to wind down for sleep.

And it’s not just about the light:

• Fast-paced visuals or interactive apps can increase alertness

• Some content may trigger big emotions or fears, especially before bed

• Kids can have a harder time recognizing that they’re tired after screen use

What Age Does This Matter?

All ages are affected by screen use, but kids between ages 2–10 are especially sensitive to screen-related sleep disruptions because their brains are still learning to regulate rhythms, emotions, and transitions.

Even a 30-minute video too close to bedtime can mean it takes them an extra hour or more to settle down.

How Much Screen Time is OK?

The American Academy of Pediatrics (AAP) recommends:

• No screens under 18 months (other than video chatting)

• Limited, high-quality screen time for toddlers and preschoolers

• For older kids, consistent limits and media-free time—especially before bed

But it's not just how much screen time—they key is also when.

🌙 5 Tips to Make Screen Time More Sleep-Friendly

1. Create a “Screen Curfew”
   Turn off all screens at least 60–90 minutes before bedtime to allow your child’s brain to shift into sleep mode.

2. Dim the Lights
   Start dimming house lights and use warm lighting in the evening to cue your child’s internal clock that bedtime is approaching.

3. Model Healthy Habits
   Your child is more likely to respect screen rules if they see you doing the same. Make bedtime a tech-free time for the whole family.

4. Offer Calming Alternatives
   Replace screens with quiet activities: reading, drawing, puzzles, or listening to music or audiobooks.

5. Watch for Sneaky Stimulation
   Even “educational” apps can be highly interactive. Save those for earlier in the day, and keep evening time low-key.

💤 Struggling With Bedtime Battles?

If screens have snuck their way into your bedtime routine and you're now dealing with late nights, meltdowns, or early wakes, you're not alone.

The good news? With a few small changes, you can reset your child's rhythm and bring calm back to your evenings.

✨ Want support creating a sleep-friendly routine for your family? I help parents create simple, realistic plans that actually work—without the guilt or overwhelm.

Reach out today to schedule a free consult or learn more about how I can help your child sleep better (and give you your evenings back).

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