As parents, we’ve all been there — handing over the digital companion, the screen, to occupy our little ones, if only for a fleeting moment of respite. As a mom of two and a seasoned sleep coach, I intimately understand the juggling act that is parenting. There are days when the screen isn’t just a device. It’s a lifeline, a momentary distraction that prevents a meltdown at the grocery store. Or it may even transform a tedious car ride into a peaceful drive.
I understand that as parents, we use screens not out of negligence, but out of necessity sometimes. And we weave them into the fabric of our daily routines. The allure of educational apps, captivating videos, and interactive games has become a modern-day parenting tool or even babysitter from time to time.
But in this vast landscape of screens and dreams, have you ever wondered “is screen time affecting sleep for my child?
Picture a world where bedtime is serene, nightmares are scarce, and your child awakens refreshed. The key to this enchanting realm may be hidden in understanding how screens shape their sleep patterns.
Join me as we decipher why screens have seamlessly integrated into our children’s lives, understand why the American Academy of Pediatrics, and unravel the significance of that precious hour before bedtime. Together, let’s uncover the secrets behind the question that lingers in every parent’s mind: Is screen time affecting sleep?
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American Academy of Pediatrics Recommendations
As parents striving to make informed choices in the digital era, understanding the rationale behind guidelines becomes paramount. The American Academy of Pediatrics (AAP) doesn’t just set arbitrary limits on screen time. Ttheir recommendations are rooted in a profound understanding of child development and well-being.
The AAP suggests a maximum of one hour of high-quality programming per day for children aged 2 to 5. Why this seemingly stringent limit? The developmental years are crucial, marked by rapid cognitive and emotional growth. Excessive screen time during this period may impede essential skills like language acquisition, emotional regulation, and social interaction.
For children aged 6 and above, the AAP emphasizes the need for consistent limits. But why? Here, it’s about fostering a healthy relationship with screens. Unrestricted access can lead to sedentary habits, impacting physical health and potentially displacing essential activities such as play and quality sleep.
They acknowledge the value of technology in education and entertainment but underscore the importance of moderation.
Beyond time limits, the AAP highlights the significance of co-viewing. Engaging with your child during screen time opens avenues for discussion, enabling you to contextualize content, address concerns, and reinforce positive behaviors. It’s not just about restricting; it’s about actively participating in your child’s digital journey.
By adhering to these guidelines, we not only safeguard our children from potential harms but also lay the groundwork for a balanced relationship with screens. Let’s embrace the wisdom embedded in the AAP’s recommendations and embark on a digital journey that enriches rather than hinders our children’s development.
Power Down Hour
In my journey as a sleep coach, one recommendation I hold dear is to bid adieu to screens not just an hour before bedtime but ideally two. Now, you might wonder why such a stern farewell to our digital companions, and it all comes back to the issue of screen time affecting sleep.
It all boils down to a little troublemaker called blue light. Screens emit this artificial glow, which suppresses melatonin—the sleep-inducing hormone. Imagine your child’s sleep as a delicate ballet, and blue light is the rogue dancer throwing off the choreography. By extending the screen-free period to two hours, we provide a generous buffer for melatonin to work its magic, gently coaxing your child into a serene slumber and improving the overall quality of their sleep.
It’s not merely about quantity but also quality of sleep. The hour before bedtime is a sacred time for winding down, and screens disrupt this peaceful transition. The brain needs time to shift gears from the stimulation of screens to the calm rhythm of sleep.
And here’s a revelation—this isn’t just about nighttime rituals. Naptime deserves the same screen-free courtesy. The same principles apply. The aim is to cultivate an environment conducive to rest, where screens aren’t the gatekeepers of your child’s journey into the land of dreams. So, by addressing the issue of screen time affecting sleep and making these adjustments, you set the stage for better rest and sweeter dreams for your child.
Screen Time Affecting Sleep
I worked with a family whose 3-year-old daughter’s nightly routine included watching a 10-minute episode of “Bluey” before drifting off to sleep. They thought it seemed to help her unwind and relax, making bedtime more manageable. But bedtime lasted over an hour every night, and it became evident that screen time was affecting sleep patterns in their household.
So when we started working together, I advised them to remove that “Bluey” time before bedtime. They were apprehensive about making a change, fearing it might lead to more bedtime battles. However, they decided to give it a try and eliminate the screen time from their bedtime routine. They were amazed at the results.
Without the screen, their daughter started falling asleep much faster, and the bedtime experience became significantly smoother. This experience taught the family a valuable lesson: even well-intentioned routines can sometimes be modified to enhance a child’s sleep quality, addressing the issue of screen time affecting sleep.
So, let’s consider this recommendation not as a digital curfew but as a gift to your child’s sleep. Two hours without screens before bedtime and naptime are an investment in the tranquility of those precious hours. It’s a simple yet powerful strategy to ensure your child’s sleep isn’t just a ticking off of hours but a rejuvenating experience, paving the way for a night filled with sweet dreams.
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The Nightmare Connection
Nightmares can turn a peaceful night into a restless one. Surprisingly, excessive screen time has been linked to an increased likelihood of nightmares. And here’s why:
Firstly, prolonged exposure to screens before bedtime disrupts their sleep patterns by suppressing melatonin production. This results in difficulty falling asleep and increases the likelihood of nightmares.
Secondly, the content children are exposed to on screens can be frightening or inappropriate for their age, causing fear and anxiety that may manifest in their dreams. This is why it’s so important that if you are giving your child screen time, that you make sure that it’s age approach.
But even age-appropriate screen time can evoke fear in children. I had a client whose 3 year old daughter watched a show about a happy unicorn. But for some reason, that happy unicorn scared her. And every night before bedtime she would cry and cry about how she didn’t want to close her eyes because she was afraid of seeing the unicorn. Every child is so unique and you do know yours better than anyone. But just keep in mind that even content you think might be ok for them, may not be.
Moreover, the fast-paced and vivid imagery and loud noises on screens can overstimulate young minds. And that overstimulation makes it challenging for them to calm down before sleep. So even if you think it’s a calm show that they’re watching, all that imagery could be overstimulating them.
The blue light emitted by screens interferes with circadian rhythms. This makes it harder for kids to enter the deep, restorative stages of sleep, where nightmares are less likely to occur.
Screen Time Affecting Sleep Quality
Quality over quantity, right? Even if your child manages to clock in the recommended hours, the type of sleep matters. Screen time, especially close to bedtime, has been associated with a reduction in the overall quality of sleep. The brain remains active, processing the visual stimuli, making it harder for your child to slip into a deep, rejuvenating slumber.
I want to tell you a story. A few months ago, I had the opportunity to help a family struggling with their 2-year-old son’s sleep. Amy and James were facing a common challenge of our digital age.
Their son, Lucas, was an energetic and charming toddler. But bedtime had turned into a nightly battle. One of the underlying issues was their decision to let Lucas watch two hours of TV daily. While it initially seemed like a convenient solution for their busy lives, it had become clear that this routine was taking a toll on their evenings and Lucas’s overall well-being.
Lucas was getting around 10 hours of sleep per night, but he resisted bedtime with all his might. His cries and protests
were exhausting for everyone involved. Each morning, he’d wake up in a grouchy mood, setting the tone for a challenging day filled with tantrums.
Recognizing the need for a change, we decided to remove screens from Lucas’s daily routine for a few weeks. It wasn’t without its challenges. Lucas initially protested, but Amy and James remained steadfast in their commitment.
But within just a week, the results were striking. Bedtime became a much smoother process, and Lucas no longer fought sleep. He began sleeping for just over 11 hours each night! His mood during the day also transformational. The irritability and tantrums that had previously plagued him disappeared.
This real-life example highlights the tangible benefits that can come from altering daily routines. Amy and James’s dedication to removing screens from Lucas’s life not only improved his sleep but also transformed the overall harmony within their family!
Creating a Sleep Condusive Environment
Consider this: the bedroom is a sanctuary for rest, not a home theater. Transforming the sleep environment plays a pivotal role in promoting healthy sleep habits. Dim the lights, eliminate screens, and create a calming atmosphere. This subtle shift can work wonders in signaling to your child’s brain that it’s time to unwind.
It’s essential to ensure there are no screens in your child’s bedroom. Televisions, tablets, and smartphones can be powerful distractions that hinder the transition to sleep. These devices emit blue light that disrupts melatonin production, making it harder for your child to fall asleep.
With these adjustments, you can create a sleep-inducing environment that nurtures healthy sleep patterns for your child, setting the stage for restful nights and rejuvenated mornings.
Screen Time Affecting Sleep & Mental Health
Beyond just affecting sleep, excessive screen time can take a toll on your child’s mental well-being. The constant stimulation and exposure to diverse content may contribute to increased anxiety or overstimulation, making it harder for them to wind down at the end of the day. Prioritizing digital downtime can significantly benefit your child’s overall mental health.
Excessive screen time also reduces the time children spend in physical activities and social interactions. These activities and interactions are both essential for their emotional well-being.
One family I worked with provides a compelling example of the link between screen time and mental health. They had a 6-year-old son, Max, who was struggling with increased anxiety and irritability. His parents realized that Max was spending a substantial amount of time on screens each day, engaging in video games and social media. Not only did this impact his sleep, as he often stayed up late playing games, but it also affected his mood and interactions.
Upon my suggestion, they decided to implement digital downtime. They set specific time limits for screen use and introduced new routines. Max was encouraged to spend more time playing outdoors, engaging in creative activities, and interacting with family and friends. The change wasn’t easy, as Max initially resisted, but over the span of just a week, it made a significant difference.
As screen time decreased, Max’s mental health improved noticeably. His anxiety lessened, and he became more socially engaged. With a healthier balance between screen time and real-world activities, Max was happier and more emotionally stable. This story underscores the crucial relationship between screen time, mental health, and overall well-being, emphasizing that managing screen time can have far-reaching positive effects for children.
Setting Boundaries & Leading by Example
As parents, we are the primary influencers in our children’s lives. Establishing screen time boundaries isn’t just a rule; it’s a form of guidance. When we lead by example, demonstrating a healthy relationship with screens, we equip our children with the tools to navigate the digital landscape responsibly.
To begin, establish consistent rules that limit your child’s screen time to levels suitable for their developmental stage. Designate technology-free zones in your home, with a particular focus on the bedroom to promote quality sleep. Create a daily routine that incorporates screen-free periods during meals and bedtime, fostering healthy habits and encouraging face-to-face interactions.
Leading by example is crucial. Your own screen usage sets a model for your child’s behavior and helps them understand appropriate limits. Engage in family activities that do not involve screens, such as board games, outdoor play, and creative pursuits. Utilize parental control features on devices to enforce time limits and ensure the content your child accesses is age-appropriate.
Consistency in enforcing the rules and consequences for screen time will teach your child responsibility and self-regulation. Encourage open communication about screen time, addressing any questions or concerns your child may have.
Moreover, by implementing these boundaries, you not only improve your child’s sleep quality but also establish a healthier sleep routine for yourself. Reducing your own screen time in the evening can promote better sleep by minimizing the disruption of circadian rhythms. The improved sleep quality for both you and your child can lead to more harmonious family dynamics and enhanced overall well-being. Setting boundaries and leading by example with screen time benefits not only your child but your own rest and family life as well.
Help Removing Screens
As a parent, you know the struggle of managing your child’s screen time. You may find it nerve-wracking to consider removing screens from your child’s bedtime routine. I understand the fear of tantrums and making bedtime even harder. But here’s the thing – it’s a valid concern, and it’s essential to address it.
I’m here to help you navigate this challenging journey. With my expertise as a seasoned sleep coach, I understand your pain points and can guide you through making the necessary changes. I’ll support you in setting healthy boundaries and leading by example with screen time, not just for your child’s well-being but for your own, too.
By eliminating screens from your child’s bedtime routine and limiting it throughout the day, you’ll witness a transformation. You’ll see a faster bedtime routines and smoother experiences. Plus, you’ll improve the overall quality of your child’s sleep and create a more harmonious family dynamic.
If you’re ready to make a change and embark on a digital journey that enriches your child’s development, it’s time to take action. Schedule a free Discovery Call with me to explore how my program can benefit your family. Together, we’ll work towards a brighter, more well-rested future.
About the Author
I’m Kaley Medina, the proud founder of Live Love Sleep®. I live in Texas with my husband and high school sweetheart, Zeke, along with our two wonderful children, Evalyn and Leo, and our furry companion, Louie.
My journey into the world of sleep consultancy began with the sleep struggles of my own daughter, Evalyn. From her early days, she proved to be a challenging sleeper, staying awake for waaaaaay too long and causing many sleepless nights. I tried everything I could think of, from feeding her to sleep to bouncing on a yoga ball until my legs ached to the delicate process of transitioning her to her crib without waking her. I even resorted to late-night vacuuming while wearing her in a baby carrier….needless to say, none of it work.
The constant sleep deprivation left me frazzled and unable to enjoy precious moments with my family. Desperate for a solution, I ventured into the world of sleep training when Evalyn turned six months. To my surprise,
gentler methods yielded incredible results, transforming our lives. Fueled by this success, I became a Certified Sleep Consultant and founded Live Love Sleep®. As your Pediatric Sleep Consultant, I understand that a child’s sleep is influenced by various factors, including diet, sleep environment, routines, schedules, developmental milestones, and so much more.
I craft personalized sleep plans that consider the bigger picture to solve your child’s sleep challenges comprehensively. What sets my services apart is the ongoing support I provide, ensuring your family reaches its sleep goals within weeks.
A former client described the experience as “utterly LIFE CHANGING.” I’m committed to helping parents like you and your child get the rest you need and deserve. Let’s work together to achieve better sleep and a happier, healthier family life.