Family · Tips
Screens, Bedtime and Kids' Sleep
Tablets and phones can steal sleep. Here are simple, kind ways to take bedtime back.
HealthStylz Editors
· 3 min read
The short version
- Turn screens off at least 30 minutes before bed.
- Charge devices outside the bedroom.
- Swap the screen for books, a bath or music.
As of Aug 6, 2026: Prolonged screen time is associated with increased prevalence of sleep disorders in children (European Journal of Pediatrics, via PMC)
Family Sleep
Youth Sleep Sanctuary & Screen Cutoff Profile
Dimming family screens 60 minutes before bed protects essential growth hormone and emotional resilience.
- 60-Min Screen CutoffMelatonin rise 60 min cutoff
- Predictable Bedtime RitualPsychological sleep cues 3-step ritual
- Growth Sleep WindowGrowth hormone release 9-11 hrs sleep
- Refreshed Morning WakeupSchool readiness Bright start
Source: American Academy of Pediatrics & National Sleep Foundation.
Many parents know the scene. You say "lights out," and a small glow keeps shining under the blanket. Screens are part of life now. But bedtime is where they can cause the most trouble.
How much sleep do kids need?
The CDC gives these daily ranges:
- Toddlers (1 to 2 years): 11 to 14 hours, including naps
- Preschool (3 to 5 years): 10 to 13 hours, including naps
- School age (6 to 12 years): 9 to 12 hours
- Teens (13 to 17 years): 8 to 10 hours
Count back from the wake-up time to find your child's bedtime. That makes the screen cutoff easier to plan.
What a new study found
In August 2026, a study in the European Journal of Pediatrics looked at 604 preschoolers aged 4 to 5. Most of the children (about 89 percent) used a screen to fall asleep. Kids with more total screen time, and kids who used screens at bedtime, had more signs of sleep trouble. These included trouble falling asleep, staying asleep and daytime sleepiness.
This kind of study shows a link. It cannot prove that screens caused the sleep trouble. Still, it matches what many parents see at home.
A simple screen plan
- Set a cutoff. The CDC says to turn off electronics at least 30 minutes before bed. Many families pick a full hour, if that is realistic. A toddler trial from 2024 tested a screen-free hour before bed. The early results suggested small to medium gains in sleep.
- Charge devices outside the bedroom. A phone on the kitchen counter cannot buzz at 10 p.m. Say it with kindness: "Phones sleep in the kitchen." Model it yourself, too.
- Keep the room quiet, relaxing and cool. That is the CDC's advice for better sleep.
- Skip caffeine late in the day. The CDC suggests avoiding caffeine in the afternoon and evening. That includes soda and chocolate.
- Build a short, steady routine. Bath, pajamas, teeth, two books, lights out. The same steps in the same order tell the brain sleep is coming.
What to do instead of a screen
Kids will protest if you take something away. Give them a swap:
- Picture books, chapter books or a chapter read aloud
- A warm bath
- Quiet music or an audio story
- Drawing, puzzles or building blocks
- Talking about the best part of the day
- A light snack like banana slices or a small bowl of oats with milk, if they are hungry
Skip big or sugary snacks close to bed.
When it does not go well
Expect pushback for the first week or two. That is normal. Keep the routine steady and calm. If you slip on a night, just start again tomorrow. You do not need a perfect record.
If your child uses a screen to calm down, start with a shorter cutoff, such as 15 minutes, and add time slowly until you reach 30 minutes or more.
When to check in with a doctor
Talk to your child's doctor if your child often cannot fall asleep, wakes many times at night, snores loudly or is very sleepy in the daytime. Those can have causes beyond screens.