Screen Time & Sleep

Key points about screen time and sleep 

• good sleep is important for your child’s development and behaviour 
• too much screen time can impact the quality of your child's sleep
• blue light from screens might suppress melatonin levels and delay sleepiness 
• stimulating screen activities before bed makes it harder for tamariki to wind down
• avoiding screen time around bedtime can help improve your child’s sleep quality

What is screen time?

Screen time refers to the total time someone spends using electronic devices with screens. Activities that tamariki and rangatahi do during screen time include watching videos, playing games, interacting on social media, and browsing the internet. 

How does screen time affect my child’s sleep? 

Tamariki and rangatahi need good quality sleep to help them learn and develop. Screen time can significantly impact a young person’s sleep, particularly if they use screens close to bedtime. Screen use can affect how your child falls asleep and how long they sleep. 

Here are some ways in which screen time can affect sleep.

Blue light exposure

Screens emit blue light, which can suppress melatonin levels. Melatonin is a hormone that helps regulate sleep. Exposure to blue light before bedtime can disrupt the body's natural sleep-wake cycle, making it harder to fall asleep.

Stimulation

Whether through social media, games, or videos, engaging with screens can be stimulating and keep the mind active. Mental engagement with a screen before bed can make it difficult for tamariki and rangatahi to wind down and relax.

Delayed bedtime

Having a regular bedtime is part of a healthy routine. Tamariki and rangatahi may stay up late using their devices, leading to a delay in their bedtime. This results in less overall sleep time, which can accumulate over time and cause sleep deprivation.

Sleep disruption

If notifications, alerts, messages and calls come through overnight, it may disturb your child's sleep. Rangatahi may also have disrupted sleep and nightmares if exposed to violent or disturbing content on their devices. 

Daytime sleepiness

Lack of quality sleep due to excessive screen time can lead to daytime sleepiness. Daytime sleepiness can lead to trouble focusing and decreased performance on tasks at school and home. 

Tips for supporting healthy sleep habits alongside screen time

There are many ways for you and your child to manage their screen use healthily. To encourage good sleep habits alongside screen time, try the following. 

Have a bedtime routine 

Set up a calming bedtime routine that doesn’t involve screens. Include activities like a bath, reading a book, gentle stretching or relaxing hobbies your child enjoys, like drawing or colouring in. A bedtime routine is important for all tamariki and rangatahi. 

See the KidsHealth section on sleep to learn more about the sleep needs of tamariki and rangatahi

Have a screen curfew

Set a specific time in the evening when all screens are turned off before your child’s bedtime routine starts. This can help your child get into a routine of winding down before sleep. 

Make the bedroom a screen-free zone

To promote better sleep, make the bedroom a place for screen-free activities only. Remove TVs, computers, tablets, and smartphones from the bedroom. 

Exercise 

Tamariki and rangatahi need exercise to keep them fit and healthy. Spending time outdoors and getting exercise can have a positive effect on your child’s sleep. Encourage your child to get an hour or more of physical activity every day.

Get lots of natural light

Exposure to morning daylight helps regulate the sleep-wake cycle in tamariki. It helps set the body's internal clock. Natural light in the morning suppresses melatonin production, then melatonin levels increase again in the evening to help tamariki sleep. Melatonin is a hormone that helps regulate the sleep-wake cycle in tamariki by signalling to the body that it's time to sleep.

Exposure to blue light from screens in the evening can delay melatonin release, making it harder for tamariki to fall asleep. Consistent morning natural light exposure and reduced evening screen time can significantly improve sleep quality for tamariki and rangatahi. 

Parental controls

Check if your devices have parental controls. Parental controls can help you to minimise exposure to content that is inappropriate for them. This will help ensure they aren’t exposed to frightening or overly stimulating content before bedtime. 

See the KidsHealth page on keeping children safe online to learn more

Be a good role model 

Tamariki and rangatahi will mirror the habits of adults around them. If other whānau members have lots of screen time, tamariki and rangatahi are likely to do the same. If your child has a screen time curfew, be a good role model and enjoy screen-free time after their curfew time, too. 

Keep an eye on your child’s sleep patterns 

Keep an eye on your child's sleep patterns and be ready to adjust screen time habits if you notice sleep disturbances.

Set screen time limits

Establish rules as a whānau for screen time. Set limits on when, where and how screens are allowed to be used.

See the KidsHealth page on making a family technology plan for more tips 

Current knowledge and developing research

Researchers are continuing to better understand the impact of screen time on tamariki and rangatahi. A lot of existing knowledge comes mainly from observational research. This sort of research makes it challenging to separate the effects of screen time from other factors influencing a child's health and development. Most of the research to date is based on TV watching. Other screen types, like smartphones and gaming devices are actively being researched.