How does screen time affect our sleep?

The modern-day world has ‘normalised’ screen time among children but what effect is the rising use of technology having on the health of the next generation? 

It’s difficult to go anywhere these days without seeing people (including children) staring at a screen. Whether it’s a café, park, in a queue, school playground, or sitting at home… You name it – most people are connected to the virtual world in some way. There are huge benefits in the use of technology. It has allowed us to manage life’s admin efficiently and connect with people much more easily. And, for many parents, screens are a great way of keeping children entertained while they get jobs done or take 5 to sit with a hot drink. 

While technology can be a lifesaver at times, we’re seeing an increase in it being used more commonly as a babysitting device.  It is understandable in a cost-of-living crisis, and with the current cost of childcare being so high, that many parents are being forced to use technology to entertain their children while they work from home. Many parents also use it as a tool for distraction and entertainment for their young ones without fully understanding what this is doing to a child’s mental, physical and emotional development. 

At The Sleep Charity, we work closely with families and see firsthand how technology is affecting children’s sleep, their behaviours, and overall well-being. Poor sleep is linked to health issues, developmental difficulties and behavioural problems. And, when we work with families to instil good sleep habits – including reducing screen time – we see the positives this has on sleep.

Recently, a world-first trial of toddler screen time was published. It shows that removing screen time in the hour before bed improved the quality of toddler sleep. The Bedtime Boost study is the first supporting guidance to limit toddler screen time before bed. It is groundbreaking in the world of sleep education, support and advice.

Screens and Sleep – A Perfect Nightmare

What issues can technology cause you child’s sleep?

• Overstimulation: The content on screens can be highly stimulating, even if it seems calm or educational. The bright colours, sounds, and constant movement can make it hard for children to unwind and settle down, especially before bed.
• Changes in Behaviour and Mood: Parents frequently tell us that screen time before bed leads to more hyperactivity and irritability. This personality change might be due to the impact screens have on a child’s ability to switch off and self-regulate emotions.
• Interference with Natural Rhythms: The more screen time, especially close to bedtime, the more likely it is to disrupt children’s natural sleep rhythms. This leads to a cycle of tiredness, shorter sleep, and irritability.

The Rise of Tech-Related Sleep Issues in Young Children

Not so long ago, tech-related sleep issues were mainly a problem among teenagers, but they are now common in younger children. And even in babies as young as 12 months old. When screens are used frequently, or as a regular bedtime aid, they can easily become a crutch. This makes it hard for children to fall asleep without them. This dependency can lead to shorter sleep, poorer quality sleep, and can create a situation where children struggle to sleep independently.

So, if you’re noticing that screens are creeping into your child’s bedtime routine or that they’re affecting your child’s sleep, there are simple changes you can make.

Practical Tips to Support Better Sleep

Screen-Free Routine 

Try to establish a calming bedtime routine without screens at least one hour before bed. This can be a perfect time for quiet activities like reading together, singing lullabies, listening to calming music or playing with soft toys. The goal is to create a haven that helps children feel safe, cosy and wind down naturally.

Set Screen Limits by Age

Babies and toddlers don’t benefit from screen time in the same way older children do. The NHS, for instance, recommends no screen time at all for babies under 18 months. For toddlers and preschoolers, keep screen time to a minimum. About 15 to 30 minutes a day, and not too close to bedtime, can have a big positive effect on sleep.

Prioritise Daytime Sleep Routines

For babies and toddlers, daytime naps are just as crucial as nighttime sleep. Avoid using screens to help them fall asleep during the day, as this can set a habit that’s hard to break. Instead, try comforting routines like singing, or creating a consistent pre-nap ritual.

Lead By Example

Children are constantly learning from those around them and easily pick up on adult behaviours. How much screen time do you have? And is it often in front of your child(ren)? If we’re on screens a lot, they’ll want to be as well. Putting away your phone or tablet when spending time with your child will help them learn healthy habits.

Happy Environment Makes for Better Sleep 

We recommend that bedrooms, where possible, be a screen-free zone for all ages, including adults. In young children’s bedrooms, soft lighting (and night lights for those children who are scared of the dark), favourite cuddly toys, or calming music/sounds can help signal to your child that it’s time for sleep. Consistency is key, so keep this space free of screens to encourage a predictable, peaceful sleep environment.

Teens and Tech

When it comes to older children and teens it can be very difficult to take their devices off them without causing arguments and meltdowns. The good news is that recent research found in a study of teens (aged 11-14) that screen time in the two hours before bed had little impact on youth sleep; it was screen time once in bed that caused problems.

As a result, guidelines now suggest educating teens on the impact of using screens when in bed rather than on the run up to bedtime, but also helping them understand the benefits of sleep in general. 

Use age-appropriate language to explain how sleep helps them grow, keeps them healthy, and gives them energy. This can make them more open to screen limits, especially when they understand it’s to support their wellbeing.

Change Takes Time

While we understand the benefits of technology in the modern world, it’s important to use it mindfully, especially with young children and use it at appropriate times of the day. By setting clear boundaries, creating tech-free routines, and modelling healthy habits, you can help protect your child’s sleep and ensure they get the rest they need to thrive.

If tech is currently part of your child’s bedtime routine, making changes might be difficult and will take a while for adjustment. But even small steps, such as reducing screen time gradually or replacing screens with other soothing activities, can have a powerful impact. And stick to it – it’ll be worth it.

Better sleep isn’t just about bedtime; it’s about living healthy, happier lives.   

Reviewed and updated on 20 February 2026