Screen time is known for being a sleep disruptor in all of us – babies, toddlers, children, teens, and grownups alike! This is because screens emit blue light, which can suppress the production of melatonin – the hormone that regulates sleep-wake cycles. Exposure to blue light in the evening can trick the brain into thinking it's still daytime, making it harder to fall asleep.

This can be extra tricky for babies and toddlers who cannot outwardly say, “I’m tired.” If we miss their sleepy window and let them stay up and play while having screens on, we can experience a double whammy in which they also become overstimulated and overtired. Being overtired further confuses hormones that regulate sleep by spiking cortisol levels, which can create a false appearance of being energetic. Really, they just might be strung out.

For this reason, it’s best to turn screens off altogether at least 60 minutes before bedtime. So, if you plan to start brushing teeth and changing into jammies by around 7:30 p.m., you’d aim for dim lighting with screens off starting at around 6:30 p.m. This allows their brains to wind down and transition into a state conducive to sleep.

Another thing to consider is the type of content available. Shows and movies are much more fast-paced, bright, and stimulating than they used to be. This makes it even easier for evening screen use to delay sleep rather than promote it. Action-packed content can even increase heart rate.

This might feel discouraging if your family enjoys watching a show or movie to end a busy day, but you don’t have to take an all-or-nothing approach. Instead, you can consider building in family screen time a bit earlier to add a healthy buffer between entertainment and relaxation time.