How Screen Time Before Bed Impacts Your Child’s Sleep

In today’s digital age, children are increasingly exposed to screens, whether through television, tablets, smartphones, or computers. While technology offers educational and entertainment benefits, it can also have unintended consequences, especially when used before bedtime.
This evidence-supported article is a valuable resource for parents seeking answers to their child’s sleep difficulties. By understanding the effects of screen time on children’s sleep, parents can make informed decisions to improve their children’s sleep quality and overall well-being.
Blue Light from Screens Disrupts Melatonin Production
Many studies have shown a clear link between too much screen time and sleep problems in children. The blue light from screens disrupts the production of melatonin, a hormone that’s important for regulating sleep patterns. When children use screens before bedtime, their bodies struggle to understand that it’s time to relax, making it harder for them to fall asleep and stay asleep during the night. The research shows that children who spend more time in front of screens are more likely to have trouble falling asleep and to get less sleep overall.
Screentime Increases Stimulation and Impacts Behaviour
Beyond the physiological effects, screentime before bed can also impact children’s behaviour and cognitive functions. Engaging in stimulating activities, such as playing video games, watching action-packed movies, or scrolling through social media, can increase alertness, making it harder for children to relax and fall asleep. This heightened alertness can lead to resistance at bedtime, waking up during the night, and poor sleep quality. According to a study by the American Academy of Paediatrics, children who use screens in the evening are more likely to show symptoms of sleep disorders, including difficulty waking up in the morning and increased daytime sleepiness.
Lack of Sleep Negatively Affects Children’s Emotions and Mental Health
The emotional and psychological effects of insufficient sleep due to screen time are significant. Children who do not get sufficient sleep are more likely to experience mood swings, irritability, and difficulty managing stress. These emotional disturbances can affect their performance in school and their ability to interact positively with peers and family members. The National Sleep Foundation emphasises that consistent, high-quality sleep is essential for emotional regulation and mental health in children. Parents often notice that when their children reduce screentime before bed, they become more emotionally stable and better equipped to handle daily challenges.
Practical Strategies for Reducing Screentime Before Bed
Addressing screentime before bed involves creating a balanced and supportive sleep environment for children.
Here are some practical strategies parents can implement:
- Establish a Screen-Free Bedtime Routine: Encourage activities that promote relaxation and winding down, such as reading a book, taking a warm bath, or practising mindfulness exercises.
- Set Clear Boundaries and Limits: Create rules around screen time, specifying when screens should be turned off (at least an hour before bed) and ensuring consistency.
- Designate Screen-Free Zones: Keep screens out of children’s bedrooms to reduce the temptation and likelihood of using them before sleep.
- Promote Physical Activity and Daylight Exposure: Encourage outdoor play and physical activities during the day, which can help regulate sleep patterns and improve overall sleep quality.
- Model Healthy Screen Habits: Children often mimic their parents’ behaviour. Demonstrating good screen habits can reinforce the importance of reducing screen time before bed.
Bonus Tips for Managing Screen Time
Removing devices and screentime may not be possible all the time, however here are some ways to reduce its effect on sleep:
- Listen to a Guided Meditation Story on the Surfing on a Cloud App: This tool can help promote better sleep by creating a calming pre-sleep routine.
- Set a Curfew on Devices: Establish specific times when devices should be turned off to ensure that children have enough time to unwind before bed.
- Utilise Night Screen Features: Many devices have a night mode or blue light filter that can reduce the impact of screen light on melatonin production, helping children transition to sleep more easily.
Summary
The negative effects of excessive screen time on children’s sleep are significant. By understanding these effects and implementing practical strategies, parents can create a sleep-friendly environment that supports their child’s health and development. Prioritising these changes is crucial for ensuring that children get the restorative sleep they need to thrive.