Understanding the Impact of Screens on Children's Sleep

In today’s digital age, screens have become an integral part of everyday life. From smartphones and tablets to computers and televisions, technology is deeply woven into our routines. However, one of the biggest challenges parents face is how screen use affects their children’s sleep.

Understanding the connection between screen time and sleep disruption can empower parents to make informed choices. In this blog, we’ll explore the science behind screen use and sleep, and provide practical strategies for creating a bedtime routine that supports restful sleep.

The Science Behind Screens and Sleep Disruption

One of the main reasons screens interfere with sleep is their emission of blue light. This type of light suppresses melatonin, the hormone responsible for regulating sleep. When children (or adults) are exposed to blue light before bed, their natural sleep cycle is disrupted, delaying sleep onset and reducing sleep quality. Studies show that blue light exposure can suppress melatonin for up to 90 minutes, making it harder for children to fall asleep and stay asleep.

Children with neurodivergent conditions, such as ADHD or autism, are particularly vulnerable to sleep disturbances. ADHD is linked to delayed melatonin production, making sleep initiation even more challenging. Similarly, autistic children often experience fragmented sleep, making it crucial to implement strategies that promote consistent, high-quality rest.

Creating Tech-Free Zones and Bedtime Routines

To minimise the impact of screens on sleep, consider establishing tech-free zones and implementing a structured bedtime routine. Here are some effective strategies:

1. No Screens in the Bedroom

Designating bedrooms as screen-free spaces can significantly improve sleep quality. Charging devices outside of the bedroom helps remove the temptation of late-night scrolling. If your child relies on their phone for an alarm, consider using a traditional alarm clock instead.

2. Power Down Hour

Encourage at least 60–90 minutes of screen-free time before bed. This transition period helps the brain wind down and prepares the body for sleep. Dim the lights, reduce noise, and engage in calming activities to signal that bedtime is approaching.

3. Engage in Screen-Free Activities

Instead of screen time before bed, encourage relaxing activities such as:

• Reading (physical books or e-readers with warm light settings)

• Puzzles or drawing

• Storytelling or guided meditation

• Stretching or light yoga

• Listening to audiobooks through a Bluetooth speaker

• Avoid activities that are overly stimulating, as they can hinder relaxation and make it harder for children to settle down.

Final Thoughts

Consistency is key when it comes to bedtime routines. By establishing clear boundaries around screen use and promoting healthy alternatives, parents can help their children develop better sleep habits. While technology plays an important role in modern life, mindful management of screen time can lead to improved sleep, better focus, and overall well-being for children.

If you found these tips helpful, share them with other parents who might be struggling with similar challenges. Small changes can make a big difference in fostering healthier sleep habits for the entire family.