Why Kids Can’t Fall Asleep After Screens
More and more, screens are replacing the calm evening rituals kids need to wind down. And that’s making it harder for them to fall asleep.
Why Screens Disrupt Sleep
When kids watch TV or use tablets and phones before bed, their brains have a harder time recognizing it’s time to rest.
Blue light from screens suppresses melatonin, the sleep hormone. Its levels are supposed to rise in the evening—helping the body slow down. But bright screens delay that natural process.
Even if your child seems calm, their brain stays alert. The later the screen turns off, the longer it takes to fall asleep.
What Evening Screen Time Does
The effects of bedtime screen time build up quietly:
- Sleep gets lighter and more disrupted
- It’s harder to focus and stay alert in the morning
- Mood swings, anxiety, and irritability become more common
- Kids may say, “I can’t sleep without a cartoon”
- Ongoing sleep loss weakens the immune system
These changes don’t happen overnight, but when screen time becomes part of bedtime, it’s worth noticing.
How to Help Kids Sleep Without Screens
You don’t need to cut out everything at once. Small steps work best:
- Turn off screens 30–60 minutes before bed—as a family
- Offer calming alternatives: a story, audiobook, or quiet play
- Keep devices out of the bedroom while charging
- Create a peaceful bedtime rhythm: a warm bath, cozy book, milk, or quiet chat
Sleep isn’t just rest. It supports learning, mood, growth, and health.
It can be hard to break the habit, but your presence, patience, and consistency matter most. That’s what helps real change begin.
References:
- Association of digital media use with sleep habits in school children: A cross-sectional study, Sleep Medicine, 2024
- Influence of technology on sleep among young children, UTHealth Houston, 2023
- Screen time and digital technology use: how it affects child and teenage sleep, Raising Children Network (Australia), 2023
- Electronic media use and sleep in children and adolescents in Germany, BMC Public Health, 2021
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