Screen-Free Sleep: Transforming Bedtime into Quality Time

Cansu Oranç

June 20, 2024

Bedtime can often be a challenging time for parents. Many kids become fussy, insist on not going to bed, or are simply too energetic. Although it can be tempting to use screens to calm them down, the American Academy of Pediatrics recommends no screens for at least an hour before bedtime.

The time you spend with your child before they go to bed is an opportunity for them to relax and to develop healthy sleeping habits. Here are some ideas to create a soothing bedtime environment to help your child wind down naturally.

Consistent Bedtime:

Aim to put your child to sleep around the same time every day. A consistent bedtime helps regulate their internal clock and makes it easier for them to fall asleep and wake up at the same times each day. However, it’s okay to be flexible occasionally, such as staying up a bit later for a special event or to finish a particularly engaging book together. These moments can be special bonding experiences that you and your child will cherish.
Create a Routine:

Develop a bedtime routine that includes activities your child enjoys, like coloring, reading their favorite book, or listening to a soothing audiobook. A predictable routine provides a sense of security and helps them relax.
Decision Making:

Let your child make choices as part of their bedtime routine, such as picking the shampoo for their bath or choosing the bedtime story. This gives them a sense of control and can make the routine more enjoyable for them.
Calm Activities:

Engage in quiet activities like reading a book, having a bath, or doing some coloring together.
Relaxation Methods:

Introduce relaxation techniques such as breathing exercises, sleep story podcasts, or sleep meditation podcasts designed for kids. These can help your child transition from the busyness of the day to a restful sleep.

By creating screen-free incorporating calm activities, you can transform bedtime into enjoyable quality moments with your child. Embrace these opportunities to connect and watch as your child becomes more relaxed without the need for screens!

Cansu Oranç

Developmental Psychologist

Dr. Cansu Oranç holds a PhD in Developmental Psychology and has over a decade of experience studying children’s interactions with technology. She has worked as a postdoctoral researcher and assistant professor, focusing on how digital tools impact early learning, and now works in EdTech, leading the design and research of engaging, developmentally appropriate digital learning experiences for children.

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How does screen use before bed affect my child's sleep?

Screens emit blue light that suppresses melatonin, the hormone that signals the brain it is time to sleep. Even 30 minutes of screen use before bed can delay sleep onset and reduce sleep quality, leaving children overtired and harder to settle the next night.

How long before bed should screens be turned off for children?

Most pediatric sleep experts recommend a screen-free window of at least 60 minutes before bedtime for children. Use this time for calming activities like reading, bath, or quiet play.

What can replace screens as part of our bedtime routine?

A consistent routine of bath → pyjamas → story → lights out works well for most young children. Adding a short 'talk about the day' moment, a song, or a simple breathing exercise also helps children wind down naturally.