Screen Time Tips for Better Sleep: A Parent’s Guide to Healthier Bedtime Habits

Table of Contents

We live in a world where screens are everywhere—phones, tablets, laptops, and TVs. While technology keeps us connected and entertained, it can also interfere with our ability to wind down and get a good night’s sleep.

Research shows that too much screen time before bed can make it harder for children and adults to fall asleep and get the deep, restful sleep needed for proper health.

Digital screens emit sleep-disrupting blue light, feed us instant and addictive entertainment and encourage stress-inducing “doom-scrolling” (which has, at this point, become a national pastime)Forbes

Here’s a guide for parents on how to manage screen time before bed to improve sleep quality for the whole family.


Watch the video below

Why Does Screen Time Affect Sleep?

  • Blue Light Exposure: Screens emit blue light that mimics daylight and can confuse the brain into thinking it’s still daytime. This reduces melatonin production, the hormone responsible for making us feel sleepy, making it harder to fall asleep.
  • Stimulation: Whether it’s social media, games, or videos, screens keep the brain engaged and stimulated, making it difficult to relax before bed.
  • Delayed Sleep Onset: Studies show that using screens before bed can cause teens to fall asleep 30 minutes later than usual. This can result in less sleep overall and poorer concentration the next day.

Tips to Limit Screen Time Before Bed

  1. Create a Screen-Free Bedtime Routine
    • Set a “no screens” rule at least 30-60 minutes before bedtime. This gives the brain time to wind down and prepare for sleep.
    • Encourage non-screen activities before bed, such as reading a book, drawing, or listening to calming music.
  2. Use “Night Mode” on Devices
    • Many phones, tablets, and computers have a night mode or Night Shift feature that changes the screen’s color from blue to warmer tones. This reduces the amount of blue light exposure in the evening.
    • On iPhones, go to Settings > Display & Brightness > Night Shift to schedule this feature.
    • For Android, go to Settings > Display > Night Light to enable warm colors in the evening.
  3. Make Screens Less Exciting
    • Switch the phone to black and white mode before bed. This reduces the visual appeal of the device and encourages less screen time.
    • Example: On iPhone, go to Settings > Accessibility > Display & Text Size > Color Filters and select Grayscale.
  4. Use Warm Light Bulbs in Bedrooms
    • Replace cool, bright light bulbs in the bedroom with warm-light bulbs to mimic natural light and reduce stimulation. This helps the body wind down naturally.
    • Look for GE Align PM bulbs or similar warm-light products designed to support better sleep.
  5. Set Up a Family Charging Station
    • Create a designated spot for all devices (phones, tablets, etc.) outside of bedrooms. Have everyone plug their devices in at least 30 minutes before bed to avoid the temptation of checking them.
    • Example: Set up a charging station in the living room or kitchen to ensure bedrooms remain tech-free zones at night.
  6. Establish “No Screen Zones” in Bedrooms
    • Remove TVs, gaming consoles, and other devices from your child’s bedroom. The bedroom should be a place of rest, not a space for entertainment.
    • Tip: Keep tablets or laptops in common areas like the family room where they can be monitored.
  7. Create Consistent Sleep Routines
    • Establish a calming bedtime routine for the entire family. This could include brushing teeth, reading a book, or discussing the day’s highlights.
    • Stick to a consistent sleep schedule, even on weekends, to regulate the body’s internal clock.

Additional Tools to Reduce Blue Light and Improve Sleep

  1. Amber-Colored Glasses
    • Amber or orange-tinted glasses block blue light from screens. Studies have shown that wearing these glasses in the evening can help teens feel sleepier and more relaxed at bedtime.
    • Example: Purchase affordable amber glasses online to wear when using screens after sunset.
  2. Limit Time on Interactive Screens
    • Avoid playing video games, chatting, or using social media an hour before bed. These activities are highly engaging and can delay sleep onset.
    • Example: A teen playing a video game before bed may struggle to fall asleep due to increased brain activity and excitement.
  3. Monitor the Use of Devices for the Whole Family
    • Set the example by limiting your own screen time before bed. If children see their parents using screens late at night, they might mimic the behavior.
    • Example: Replace your habit of scrolling through social media before bed with reading a physical book or using an e-reader without backlight.

How Parents Can Enforce Screen Time Limits at Home

  • Set Up Digital Well-Being Tools: Use screen time management apps on your child’s phone to limit usage in the evenings. Some apps can block access to certain apps or functions after a set time.
    • Example: On iPhones, use Screen Time settings to set app limits and downtime for evening hours.
    • For Android users, explore Digital Wellbeing tools to track and limit screen usage.
  • Reward Consistency: Offer positive reinforcement for sticking to the screen-free routine. This could be as simple as praise or rewards like extra weekend privileges.
    • Example: If your child successfully avoids screens before bed for the whole week, reward them with a family movie night on Friday.

Why This Matters for You and Your Family

Consistent sleep is crucial for everyone, especially children and teens. Excessive screen time at night doesn’t just delay sleep, but also reduces the quality of rest, making it harder to focus and concentrate the next day. By implementing these screen time tips and reducing evening exposure to blue light, you’re promoting healthier sleep habits for your entire family. Even small changes, like using night modes or turning off devices earlier, can make a big difference in sleep quality.


Conclusion

Limiting screen time before bed might seem challenging, but it’s essential for promoting better sleep. By creating screen-free routines, using tools like Night Shift, and setting a positive example, you can help your family achieve healthier sleep habits. Keep screens out of the bedroom, set boundaries on evening usage, and encourage non-digital activities before bed. Good sleep leads to happier, healthier days for both you and your children!