Does bedtime often turn into a standoff over devices in your home? Screen time has become a staple in most households, especially for school-aged kids, but its impact on sleep can’t be ignored.
Sleep is essential for your child's growth, focus, and overall mood. Let’s break down how screen time affects sleep, how much sleep kids need, and tips to help your child rest better.
How Does Screen Time Disrupt Sleep?
Screen use before bed is a common culprit behind sleep struggles. Here’s why:
- Blue Light Disrupts Melatonin. Devices like tablets, smartphones, and TVs emit blue light, which suppresses melatonin, which helps the body wind down for sleep. Research shows that increased screen time before bed is linked to delayed sleep onset and poor sleep quality in children.
- Overstimulation Keeps the Brain Active. Watching fast-paced videos or playing engaging games can excite the brain, making it harder for children to settle down. This overstimulation often disrupts the natural wind-down process needed for restful sleep.
- Disrupted Sleep Schedules. Late-night scrolling or gaming can push bedtimes later, interfering with a consistent child sleep schedule. Over time, these habits lead to shorter sleep durations, which can negatively impact your child’s mood and performance during the day.
How Much Sleep Do Kids Need?
Knowing how much sleep your child should get is important for their health and development. The recommended sleep durations for children vary by age and each child is different:
- Infants (0–1 years) need 11–16 hours, including naps, depending on their exact age. Infants require the most sleep, as it supports brain development.
- Toddlers & pre-school age children (1–5 years) thrive with 10–14 hours daily, including naps, as consistent rest boosts emotional regulation and learning capabilities.
- School-age kids (6–12 years) need 9–12 hours of sleep per night.
- Teens (13–18 years) should aim for 8–10 hours.
Sleep plays a vital role in physical health and growth, academic success, and emotional well-being. Skipping out on proper rest can lead to mood swings, difficulty concentrating, and even long-term health risks like anxiety. If your child struggles to wake up in the morning, appears irritable, or relies on naps, they likely aren’t getting enough sleep.
Tips for Managing Screen Time and Improving Sleep
Helping your child develop healthier habits doesn’t have to be difficult. These small, manageable steps can make a big difference:
- Create a Screen-Free Hour Before Bed. Encourage your family to spend the hour before bedtime screen-free. Use this time for calming activities, like reading or preparing for the next day. This helps the brain transition into sleep mode more naturally.
- Set a Digital Curfew. Collect all devices at least 60 minutes before bedtime and set them aside in a shared space away from bedrooms. This small change can significantly improve your child’s sleep schedule.
- Enable Blue Light Filters. Many devices now offer "night modes" or blue light filters to reduce the impact of screen use at night. While limiting screen time before bed is ideal, using these features can help minimize some of the negative effects. Additionally, consulting your child’s eye doctor about blue light glasses could be a useful step to make screen time easier on their eyes.
- Encourage Active Daytime Play. Physical activity helps tire the body and prepares it for better sleep. Plan outdoor play or sports during the day to make winding down at night easier.
- Stick to Consistent Schedules. Regular routines are key. Aim to have consistent bedtimes and wake-up times, even on weekends. Children thrive on predictable schedules, and this helps ensure they get their recommended hours of rest.
How Pediatric Services Can Help
Sometimes, adjusting routines may not be enough. If your child continues to struggle with sleep despite changes, a pediatrician can help identify underlying issues such as sleep disorders or behavioral concerns. Pediatric services offer tailored solutions to meet your child’s specific needs, ensuring they get the rest they require.
Regular wellness visits can also be an excellent opportunity to discuss how much sleep kids need and address any concerns about screen time or other sleep disruptors.
Improving your child’s sleep is a gift to their mind and body. By managing screen time and creating restful routines, you’re helping them thrive at school, at home, and in their social lives. If you need additional guidance or support, turn to a trusted pediatrician for expert care.
If your child struggles to stick to a bedtime schedule, take the first step toward better sleep. Find a physician near you today and explore how pediatric services can support your family’s health and happiness.
Allied Physicians Group is a partnership of more than 150 dedicated, caring physicians and 350 highly trained support staff. We offer pediatric care, family medicine, and other specialties at our practice locations. Allied Physicians Group has office locations in Brooklyn, Queens, Staten Island, Nassau, Suffolk, Westchester, Rockland, and Orange Counties. If you are looking for a physician near you click here, or for more information, please visit: https://alliedphysiciansgroup.com.