The Importance of Limiting Screen Time Before Bed for Primary-Age Children

As parents, we all want our children to be happy, healthy, and well-rested. However, in today’s digital world, screen time—whether through tablets, televisions, or mobile phones—has become an integral part of daily life. While technology has many benefits, research strongly suggests that excessive screen use before bedtime can have a negative impact on children’s sleep and overall well-being.

According to research conducted by the UK’s Sleep Charity, up to 80% of children with poor sleep habits use screens in the hour before bedtime. The blue light emitted from screens suppresses the production of melatonin, the hormone responsible for regulating sleep. This makes it harder for children to fall asleep and can lead to restless nights.

A study by the British Psychological Society also found that children who engage with screens close to bedtime tend to experience shorter sleep durations, lower sleep quality, and increased daytime tiredness. This can impact their concentration, mood, and ability to engage effectively in school the next day.

Well-being and Emotional Regulation

Sleep plays a crucial role in children’s emotional well-being. Research from the University of Oxford has linked insufficient sleep in children to higher levels of anxiety and lower mood. When children do not get enough rest, they may become irritable, struggle with emotional regulation, and find it more difficult to interact positively with peers and family members.

Moreover, excessive evening screen time can lead to overstimulation, making it harder for children to wind down. Exciting or interactive content—such as video games or fast-paced cartoons—can heighten alertness, delaying the natural transition to sleep and relaxation.

Recommendations for Parents

To promote better sleep and well-being, here are some practical steps parents can take:

1. Establish a Screen-Free Routine: Aim for at least 60 minutes of screen-free time before bed. Encourage quiet activities such as reading, drawing, or storytelling instead.

2. Create a Calming Bedtime Environment: Dim the lights, play soft music, and engage in relaxing activities to signal that it’s time to wind down.

3. Encourage Physical Activity During the Day: Regular exercise can help children expend energy and improve their ability to fall asleep naturally at night.

4. Set Consistent Sleep Schedules: Having a predictable bedtime routine helps regulate the body’s internal clock, leading to better sleep quality.

5. Model Healthy Habits: Children are more likely to adopt healthy behaviours when they see their parents practising them. Reducing your own screen use before bed can set a positive example.

A Healthier Future for Our Children

By setting healthy boundaries around screen time, we can help children develop better sleep habits, improve their well-being, and support their learning and emotional resilience. Encouraging a balanced approach to technology use will not only benefit their sleep but also contribute to their overall happiness and success.

For further advice and resources on promoting healthy sleep habits, organisations such as The Sleep Charity (www.thesleepcharity.org.uk) and the NHS (www.nhs.uk) provide valuable guidance for parents and carers.