The Impact of Screen Time on Sleep for Kids and Adults
These days, screens are part of just about everything we do, even right before bed. That last scroll or episode might seem like no big deal, but it can seriously impact how well, and how long, we sleep. Read on to learn how screen time affects you or your child’s sleep and what you can do to protect your rest.
How Blue Light Affects Sleep
Science shows that blue light can interfere with sleep. Devices like phones, tablets, computers, and TVs emit blue light, which has shorter wavelengths and stimulates alertness more than warmer light tones. This stimulation disrupts the body’s natural sleep-wake cycle, known as the circadian rhythm.
Circadian rhythms regulate our internal clock, signaling when to be awake and when to rest. In the morning, sunlight triggers cortisol production to boost alertness. At night, darkness cues the release of melatonin, the hormone that helps you feel sleepy.
However, exposure to blue light—especially within two hours of bedtime—confuses this process. It tells the brain it’s still daytime, suppressing melatonin and making it harder to fall asleep.
Stimulating Our Minds (and Nervous Systems)
It’s not just the blue light from screens that disrupts sleep—it’s the content we consume. Fast-paced games, intense shows, emotional social media, and late-night emails all keep our brains active and alert when they should be winding down. This mental stimulation affects both adults and kids.
Adults might find it harder to relax after scrolling through stressful news or responding to work messages. Their minds stay engaged, making it difficult to fall asleep or stay asleep through the night.
For children, the impact can be even stronger. Their developing brains are more sensitive to stimulation, and evening screen time can lead to increased hyperactivity or emotional reactivity—both of which interfere with calming down for bed.
Ultimately, even if the lights go off, our minds stay “on” if we've just been mentally engaged by screens. Replacing screen time with quiet, offline activities helps the nervous system slow down and prepares both kids and adults for more restful, uninterrupted sleep.
The Evidence in the Numbers
From the National Sleep Foundation’s 2022 Sleep in America Poll:
80% of adults use screens during the day.
68% in the evening.
58% within the hour before bed—an alarmingly high rate
Among adults who use screens at bedtime very often, sleep quality tends to be lower, and they report more difficulty falling asleep compared to those who use screens less frequently.
What About Kids?
Difficulty falling asleep: Screens before bed can overstimulate kids, making it harder for them to settle down and drift off.
Less total sleep: Evening screen time often reduces how long kids actually sleep through the night.
Night awakenings: Notifications and device use can interrupt sleep cycles, causing more frequent wake-ups.
Daytime sleepiness: Poor nighttime rest from screen exposure can leave kids feeling groggy, unfocused, or irritable during the day.
Creating Sleep-Safe Screen Habits
Creating healthy habits around screen time doesn’t have to be complicated, it just takes consistency and a little planning. Here are some effective ways families can protect their sleep:
Set a screen curfew – Aim to power down all devices at least one hour before bedtime. For even better results, try extending that to two hours. This gives the brain and body time to unwind naturally, without blue light interfering with melatonin production.
Create screen-free sleep zones – Keep bedrooms as restful, device-free environments. Removing TVs, tablets, and phones helps the mind associate the bedroom with rest, not stimulation or entertainment.
Establish calming wind-down routines – Instead of screen time, fill the evening with relaxing activities. Read a book, listen to soft music, write in a journal, stretch, meditate, or simply talk together as a family. These rituals help signal to the body that it’s time to sleep.
Model healthy tech habits – Kids take their cues from adults. When parents unplug at night, kids are more likely to follow. Make screen-free time a shared commitment, not just a rule for children.
By creating a calm and consistent bedtime environment, families can improve sleep quality, boost daytime focus, and build long-term habits that support better health for everyone.
Better Sleep, Better Days
Creating firm, thoughtful boundaries around screen use, especially in the evening, can lead to a noticeable improvement in sleep quality and overall well-being for both adults and children.
For adults, cutting back on screens before bed helps the brain ease into a natural wind-down rhythm. Without the stimulation from bright screens or emotionally charged content, adults can fall asleep more quickly and spend more time in deep, restorative stages of sleep. They’re also less likely to experience fragmented sleep, such as waking up in the middle of the night or struggling to fall back asleep. Over time, this improves mental clarity, mood stability, and even physical health, since poor sleep has been linked to conditions like heart disease, anxiety, and weight gain.
For kids and teens, reduced screen exposure in the evening helps regulate their developing biological clocks. With fewer distractions and less blue light at night, children are more likely to stick to consistent bedtimes and fall asleep more easily. This translates into longer, more refreshing sleep and far less morning grogginess. Children who sleep well are more alert during school, better able to manage their emotions, and less likely to act out due to fatigue. Limiting screens can also create more time for soothing, screen-free bedtime routines like reading, quiet conversation, or simply winding down with a parent—rituals that contribute to emotional security and better sleep habits in the long term.
Sleep Support in Tampa
That "one last look" at your phone, or your child's tablet, can come at the steep cost of sleep. Blue light exposure, mental stimulation, and bedtime interruptions combine to disrupt tired brains and bodies, causing screens to steal valuable hours of restful sleep.
By setting a screen curfew, creating device-free zones, and prioritizing calming routines, families can reclaim sleep, and all the focus, wellness, and joy that come with it.
If you're finding it challenging to implement these sleep boundaries at home, Tampa Pediatric Psychology is here to help. Our team supports families in creating healthy, sustainable habits that promote better sleep and emotional well-being. Contact us when you’re ready, we’re here to help!