How screen time affects your child's sleep

How does screen time affect sleep?

Screens affect sleep in two main ways.

First, blue light at night reduces melatonin, the hormone that helps the body feel sleepy. Phones, tablets, TVs and gaming devices all emit blue light, which can delay that natural wind‑down.

Second, screens stimulate the brain. Games, videos, messages and scrolling keep kids alert when their bodies need to slow down. This is why screen time before bed is one of the most common reasons kids and teens take longer to fall asleep.

How to help kids fall asleep faster

Bedtime's usually easier when the evenings feel familiar.

Try doing the same things in the same order each night - like a bath, pyjamas, a story and lights out. This helps them know what to expect and signals that it's time to wind down.

When things slow down instead of feeling rushed or overstimulating, it's easier for them to relax and dift off.

Managing screen time before bed

You don’t need lots of rules to manage your kids' screens at night. A few clear boundaries that stay consistent is often enough.

Simple ways to reduce evening screen use:

• Agree on a daily “screens off” time. Set a clear time each evening when devices are put away so kids know when screen use ends.
• Swap screens for quieter activities. Replace screens with reading, drawing or listening to audiobooks before bed.
• Use ‘night’ mode on devices. Most smartphones and tablets have built-in ‘night shift’ settings to filter blue light and reduce sleep disruption.
• Set screen time limits. Apps like Samsung Parental Control, Google’s Digital Wellbeing or Apple’s Screen Time can help you monitor and manage usage. Learn how to balance your kids' screen time.

A dreamy night's sleep starts before bedtime

Sleep doesn’t start when the lights go out. What happens earlier in the evening makes a big difference. Sweet dreams!