Screens Before Bedtime: Building a Better Sleep Routine for Children

Videos, games and messages close to bedtime can make it harder for some children to wind down. The effect varies by content, timing and the child. Rather than relying on one rule for every family, build an evening routine that is practical and consistent.

Power down screens before the bedtime routine

The American Academy of Pediatrics recommends turning off screens at least one hour before bedtime and keeping devices out of children’s bedrooms, especially at night, to help protect sleep. Treat this as a starting point and account for age, school schedules, accessibility needs and health. Frightening content, autoplay, endless scrolling and late alerts can make it harder to settle.

Why moving devices out of the bedroom may help

A phone beside the bed can pull a child back to messages, game invitations or notifications. Families can charge devices in a shared space, mute overnight alerts and use a separate alarm clock if needed. For teens, privacy and friendships matter too; explain the reason for the plan and agree on it together.

Choose a calm transition instead

A routine can follow a familiar order: dim lights, prepare clothes or a school bag, wash up, read or talk quietly. If an audio book or accessibility tool is useful, adjust brightness, content and duration to the child’s needs. A routine is a supportive cue, not a performance test.

Consider individual needs and sleep signs

If a child struggles to fall asleep, wakes often, snores or is very tired during the day, do not assume screens are the only cause. Consider health, environment and schedule, and talk with a pediatrician when concerns persist. For children under five, WHO considers screen-based sedentary time, movement and sleep across the full 24-hour day; screen minutes alone do not tell the whole story.

Make the evening plan realistic for the family

If a child struggles to fall asleep, wakes often, snores or is very tired during the day, do not assume screens are the only cause. Consider health, environment and schedule, and talk with a pediatrician when concerns persist. For children under five, WHO considers screen-based sedentary time, movement and sleep across the full 24-hour day; screen minutes alone do not tell the whole story.

Did you know?

Parents reviewing their own evening device habits can model the same wind-down routine they want to support in their child.

Frequently asked questions

How long before bed should my child turn screens off?

The AAP recommends at least one hour. Use it as a starting point and adapt to your child and family routine.

Is it a problem to keep a phone in the bedroom?

Night alerts and easy access can interrupt sleep. If practical, charge devices in a shared area and mute overnight notifications.

Does a blue-light filter solve the sleep problem?

A filter does not address every factor, including stimulating content, alerts or bedtime being pushed later.

Can my child read an e-book before bed?

Some families include calm, brief reading. Reduce brightness and prevent the device from switching to other apps.

What if my teen refuses to put the phone away?

Acknowledge social needs, discuss sleep and agree together on a charging spot or quiet hours.

What if my child gets angry when screens end?

Give advance notice, agree on an end point and offer a calm alternative. If conflict is frequent, look at its triggers.

Do audio books count as screen time?

If the goal is fewer visuals and alerts, audio-only use may be different. Make sure the child is not switching to other content.

Are screens the cause if my child wakes at night?

Not necessarily. Consider routine, stress, health and environment; consult a pediatrician if it continues.

When should I ask a sleep professional for help?

Discuss persistent sleep difficulty, strong daytime tiredness, snoring or pauses in breathing with a pediatrician.

Family bedtime routine without screens

Family screen-time plan · Screens at meals and homework

Sources

• American Academy of Pediatrics — Sleep and Health
• American Academy of Pediatrics — Healthy Sleep Habits
• World Health Organization — Guidelines for children under 5

This is general information; consult a health professional if sleep concerns persist.