When Screens Replace Sleep
Why evening screen time matters
Many families notice that screen habits become most difficult late in the day. A child may use a tablet happily during the afternoon, yet struggle to fall asleep after evening scrolling. According to the Public Health Agency of Sweden’s 2024 review “Digital media and children’s and adolescents’ health”, this difference is real and well-documented. Sleep is the routine most easily disrupted by digital media, and even small changes in the evening can have big effects on how a child rests.
How screens disrupt sleep
When children use digital media close to bedtime, they tend to fall asleep later, sleep for fewer hours and wake more often during the night. Three mechanisms drive this. First, exciting or emotional content keeps the brain active. Second, the light from screens reduces melatonin, making it harder to feel sleepy. And third, screens simply stretch bedtimes – a child intending to watch “one more thing” may suddenly realise half an hour has passed. These small losses add up, and over time children may feel more tired, less focused and more irritable during the day.
A cycle that feeds itself
Night-time digital use does not exist in isolation. Children who already struggle with sleep or feel anxious are more likely to reach for a screen at night to relax, distract themselves or feel less alone. But the more they use screens at night, the worse their sleep becomes. This creates a loop in which poor sleep leads to low mood and low energy, which then increases the desire to use screens again for comfort. Breaking this cycle requires gentle structure, not strict punishment.
What parents can do
You do not need to remove screens completely. Small evening habits often work better than major restrictions. Keeping devices out of bedrooms is a simple starting point, and many families find that charging all phones and tablets in a shared space helps keep nights calmer. Another helpful step is creating a screen-free buffer before bedtime. Even 30 to 60 minutes without screens gives the brain enough time to slow down. During this time, activities like reading, drawing, talking or playing quietly help children unwind naturally. Using screens earlier in the day also makes a difference. When children watch videos or play games in the morning or afternoon instead of late evening, the effects on sleep are far smaller. It also helps to talk openly with children about how sleep works. When they understand that their body needs calm time to settle, they often feel more involved and more willing to follow evening routines
Final thought
Screens are not harmful on their own. They become harmful when they take the place of sleep – the one routine that supports a child’s growth, learning and emotional balance. A few consistent evening habits can protect sleep and make nights more peaceful for the whole family.
https://www.childrenandscreens.org/learn-explore/research/research-at-a-glance-sleep-and-screens/
https://www.apa.org/news/press/releases/2025/06/screen-time-problems-children