Screen-Free Sleep: Transforming Bedtime into Quality Time

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. The blue light issue is real, but it’s only part of the reason screens disrupt sleep at this age. How much sleep children really need explains the full picture — including how much sleep each age group actually requires before any of the bedtime routine matters.

• 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. A book swap for screens is obvious — but it takes a bit more intention to make those minutes genuinely connecting rather than just a quiet substitute. Turning storytime into a learning moment shows how small changes in how you read together make the bedtime book feel like the best part of the day.

• 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. Having a rotation of evening activities ready makes the screen-free habit sustainable. 50 boredom busters for toddlers and preschoolers has a section of quiet, winding-down activities worth borrowing from — low-stimulation ideas that fill the time without recreating screen energy.

• 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. If a screen is genuinely needed for a few minutes before bed, the Mindfulness Breathing Game is worth keeping on the approved list — it’s calming rather than stimulating, and children practise a skill they can then use lying in the dark.

  For some families, the screen at bedtime is doing emotional regulation work — it’s the thing that calms a child down enough to sleep. If that’s the case, emotional regulation activities for young children has 20 alternatives that do the same job without the light exposure or the dependency. 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!