Screen Time and Sleep: The Impact of Blue Light on Little Ones

As a mum of three, I know just how tempting screens can be for all of us! Whether it’s an episode or 3 of Bluey to buy you a quiet brew, a family film night, or a bit of iPad time on a rainy day, screens have their place in our homes. But when it comes to sleep, especially for babies and young children, screen time, particularly in the lead-up to bedtime, can have a surprising effect.

Let’s chat about why that is, and more importantly, what we can do about it.

Why Blue Light Affects Sleep

Screens, like iPad's, phones, TVs and computers, all emit a type of artificial light called blue light. This blue light interferes with the body’s natural sleep-wake cycle by suppressing melatonin, the hormone that helps us feel sleepy. When melatonin production is delayed, it can make it harder for little ones to wind down, fall asleep, and stay asleep.

For children, whose brains and bodies are still developing, good quality sleep is essential. And while it might seem like watching their favourite show before bed is a nice way to relax, the blue light from that screen could be telling their body it’s still daytime, making it much harder to drift off.

How Does Too Much Screen Time Affect Sleep?

Here are a few common ways screens can impact your child’s sleep:

• Delayed bedtimes – Children exposed to screens in the hour or two before bed often fall asleep later.

• Increased night waking's – Less melatonin = more restless nights.

• Shorter total sleep time – Falling asleep later and waking earlier can cut down on the total hours of rest.

• Overstimulation – Some content is too exciting or fast-paced and winds them up rather than calming them down.

• Disrupted routines – Screens can sneak their way into daily rhythms, taking over time that might otherwise be used for winding down or connecting.

I’m not here to say no screens ever, that’s not realistic in most households (mine included!). But I do think it helps to be mindful and make small changes where we can.

Simple Ways to Reduce Screen Impact on Sleep

Here are some practical ways to help limit the effect screens have on your little one's sleep, while still keeping things realistic:

💡 Create a “screen-free” wind-down routine

• Aim for at least 30–60 minutes of screen-free time before bed.

• Swap out screens for calming activities like:

  • Storytime

  • Drawing or colouring

  • Puzzles or quiet play

  • Listening to music or audiobooks

  • Mindfulness games

  • Mindfulness breathing

⏰ Be mindful of timing

• Try to keep screen time earlier in the day, ideally before late afternoon.

• Avoid screens during meals and close to nap time too.

👀 Watch the content

• opt for calm, age-appropriate programmes that don’t overstimulate, its also just a good reminder to be mindful of what they are watching anyways, especially as they get to school ages.

• Avoid anything fast-paced, loud, or exciting in the lead-up to sleep.

📱 Use night mode or blue light filters

• If screens are necessary in the evening (e.g. video calls with family, video call appointments etc), enable night shift mode or a blue light filter to reduce melatonin disruption.

💤 Lead by example

• Model screen-free wind-downs yourself where you can, reading a book, having a bath, or doing something relaxing. Our children learn so much from watching us. This is something I think we could all improve on, its something that has just become to the norm now to have a device in our hands, and our children are seeing that so make them little changes so they see us put into practice what we tell them to do as they grow, that way they will understand the importance more.

What If You’ve Already Got a Screen-Time Habit?

Don’t worry, you’re not alone, and it’s never too late to make gentle changes. Start small. Maybe you swap out one show for Storytime, or gradually move screens earlier in the day. It doesn’t have to be all or nothing. The goal is to make screens a helpful part of life, not something that gets in the way of good sleep.

The Bigger Picture

Sleep is such a huge part of our little ones’ development, and sometimes the things that seem like small habits (like screen time before bed) can actually make a big difference.

So, while screens are a part of modern family life (and let's be honest, sometimes a much-needed break!), being mindful about when and how they're used, especially in the run-up to bedtime can make a real difference to your little one's sleep.

It's not about getting it perfect every day, but about creating habits that support healthy sleep in the long run. A calmer wind-down, less blue light, and more connection in those precious bedtime moments really can help your child settle more easily and sleep more soundly.

If you feel like your child’s screen time might be affecting their sleep, or you’re just not sure where to start, I’m here to help. Whether it’s working on a calmer bedtime routine, understanding your child’s unique sleep needs, or just making a few tweaks to improve things.

You don’t need to figure it all out alone, click the link below and book a FREE call with me.

api.leadconnectorhq.com/widget/bookings/compsleepcall-a183c02f-96b4-403f-bb65-e6716158695c

Katie Allan xx