School holidays can feel like a marathon, with the challenge of keeping kids entertained for six weeks (or more) often resembling a full-time job. Unsurprisingly, technology becomes a go-to tool during this time. Whether it’s putting on a film, using tablets to ease sibling tension, or giving parents a few minutes to cook, clean, or simply recharge with a quiet cup of tea – screens often come to the rescue.
That said, increasing attention has been given to how screen use may affect children’s sleep. While newer studies suggest that devices may not always disrupt sleep for older children – and can even help them unwind – we continue to recommend a screen-free hour before bed for younger children. Screens are highly stimulating, and young minds often find it hard to ‘switch off’ afterwards.
Here are some key considerations around screens and sleep:
Blue light and sleep:
Many early concerns about screen use before bed stemmed from now-outdated research, such as the Harvard ‘blue light’ study. Recent evidence shows that screen time before sleep causes only a slight delay – typically 5 to 16 minutes – in falling asleep, which is well within the normal 30-minute range for both teens and adults. What matters more is sticking to a consistent bedtime. Plus, exposure to natural daylight during the day greatly reduces any negative effects of evening screen use.
Early waking and body clock shifts:
Parents often report their kids waking earlier, keen to access their devices. Between 4-5am, when melatonin levels naturally drop, children are more easily woken by light, sound, or internal motivation – like the excitement of screen time – which can throw off their natural sleep rhythm.
Interrupted sleep patterns:
Older children who keep devices in their rooms may experience broken sleep due to incoming notifications. Since sleep cycles range from 45 to 110 minutes depending on age, frequent disruptions can prevent children from getting the deep sleep they need, causing tiredness the next day.
Nightmares and night waking:
Younger children, especially those under 10, can struggle to differentiate between reality and fiction. Content they engage with during the day can influence their dreams, sometimes leading to nightmares or nighttime waking.
So how can parents support healthy screen habits while still embracing the positives?
- Switch off screens at least one hour (ideally two) before bed: Fast-moving digital content stimulates the brain, so replace screens with calm, creative activities like colouring, books, or puzzles.
- Keep devices out of bedrooms at night: Charging screens in a central spot helps prevent late-night use and sleep disruptions.
- Use tech in moderation: During school holidays, screens can be great for sanity and entertainment – but boundaries are essential for healthy habits.
If your child has difficulties falling asleep, don’t hesitate to get in touch. We’re here and happy to talk things through with you.
