Jan 85 min read

How Screen Time Affects Your Child's Sleep?

Updated: 3 days ago

By: Sarah Bossio, Certified Pediatric Sleep Expert

Ever feel like bedtime turns into a wrestling match between your child and their favorite screen? You're not alone. Screens have become part of our daily routines, from morning cartoons to bedtime YouTube videos. But as a parent, you might have noticed something: the more your little one stares at a screen before bed, the harder it is to get them to sleep. Sound familiar?

As a Pediatric Sleep Consultant, I've seen it all—child sleep struggles, bedtime battles, and parents pulling their hair out to figure out what's going wrong. Often, the culprit is hiding in plain sight: screen time. But don't worry! This isn't about guilt or banning screens entirely (yes…my kids watch T.V.)! It's about figuring out how to balance screen time and how it affects toddlers' sleep quality.

Let's get started and discover the unexpected connection between screen time and sleep, as well as how to manage it effectively.

What’s the Science Behind Screen Time and Sleep?

Blue Light and Its Effects

The truth is that your little one is exposed to blue light whenever they watch TV or use a tablet. Blue light fools the brain into believing it is daytime. The brain releases the "stay awake" hormone (cortisol) in place of the sleep hormone (melatonin). It's similar to giving your kid a shot of espresso just before bed.

That, together with the thrill of their favorite programs or games, is a surefire way to increase your child's sleep struggles. Even toddlers aren't immune. In fact, screen time has a dramatic effect on toddler's sleep quality, leaving you wondering why bedtime feels like a never-ending battle.

The Biology of Sleep

Here's something fascinating: between 6:00 and 8:00 p.m., a child's body naturally produces melatonin and adenosine to wind down. That's why this window is ideal for bedtime. But if your little one is glued to a screen during this time, the signals get mixed up. Their body is saying, "Time to sleep!" while the screen is shouting, "Stay awake!"

How to Incorporate Screen Time Mindfully?

If your child is well-rested and sticks to a solid bedtime routine, a little screen time might not rock the boat. But timing matters. If screens are a staple in your household, make sure they're not being used too close to bedtime.

Sustainable Practices for Screen Time:

Stop screen time at least an hour before your child's optimal bedtime. This gives their body enough time to reset and wind down naturally.
Move screen time earlier in the evening. For example, let them enjoy a favorite show while you cook dinner but switch to calming activities like reading afterward.

A Real-Life Example: Making It Work

As a mom of two young girls, I get it—screens can feel like a lifesaver during the chaos of dinner, homework, and laundry. In our house, we allow screen time, but with limits. My goal is to turn screens off by 6:30 p.m., leaving plenty of time for baths, bedtime stories, and snuggles.

The transition isn't always easy, but here's what works: as screen time winds down, I dim the lights to signal "calm time." Then, we switch to something soothing like a story or quiet drawing. It's a simple trick that works wonders.

If evenings feel rushed, I move screen time earlier, while I cook dinner. It keeps the peace without cutting into bedtime routines. Bonus tip: turn bedtime into a fun, screen-free challenge—dance-offs, shadow puppets, or silly yoga. Small changes can make bedtime feel less stressful and a lot more joyful!

When Does Screen Time Become a Sleep Struggle?

Screen time can sometimes become a struggle when it's too close to bedtime. Here's why: screens emit blue light, which signals the brain to stay awake. For kids, the best bedtime is usually between 6:00 and 8:00 p.m., as our bodies naturally start producing sleep hormones like melatonin during those hours. But screen time during this window confuses the body – the eyes are getting signals to stay awake, while the body wants to wind down.

For well-rested kids who follow a solid routine, a little screen time might not be an issue. But if bedtime struggles are happening, timing matters. Try to wrap up screen time at least an hour before your child’s ideal sleep time to give their body a chance to calm down.

It doesn’t mean you need to eliminate screen time entirely – it’s all about finding a balance. Moving screen time earlier in the evening or switching up the bedtime routine might be just what your child needs for a smoother transition to sleep. Even a 30-minute change can make a big difference in helping your child fall asleep faster and sleep better through the night.

Tips for Better Sleep with Screen Time

Did you know that your child's screen time can cause sleep disturbances? Long after the lights have gone down, those glowing screens—whether on a phone, tablet, or T.V.—can continue to occupy their minds. However, there is some good news!

You can establish a sleep-friendly environment and prepare your toddler for a restful night's sleep with a few simple adjustments. Consider it a makeover for your bedtime: relaxing rituals, comfortable surroundings, and thoughtful screen usage.

Ready to give it a try? Here are some simple tips to help your little ones rest better in a world full of screens.

Timing is Key: Wrap up screen time at least one hour before bed. Use this time for quiet, calming activities to help your child relax.
Create a Screen-Free Zone: Keep screens out of bedrooms, especially at night. A dimly lit room signals the brain that it's time to rest.
Use Screen Time Wisely: Opt for educational or calming content earlier in the day and avoid fast-paced, exciting programs before bedtime.

Lead by Example: Model good habits by limiting your own screen use in the evenings. Kids mimic what they see!

Summing Up!

In reality, you can help your child sleep better without completely giving up technology. It all comes down to striking a balance and establishing sensible screen time bedtime limits. Since every family is unique, try different things to determine what suits you.

At Your Zen Baby Sleep, we're all about helping families create healthier, happier routines. Have questions about child sleep struggles or looking for more sleep tips for toddlers? Drop us a comment below—we'd love to hear your experiences!

Better sleep leads to better days, for both you and your child. Let's make bedtime smoother and sweeter—starting today! Book a call to chat with me and learn more about my one-on-one programs.

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I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.

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