Ask any parent what screen time does to a child’s sleep, and you’ll likely hear the same concern: screens lead to poor sleep. While that can certainly be true in some cases, emerging research suggests the relationship between screen time and sleep is more nuanced than many of us have been led to believe.
At The Insomnia and Sleep Institute of Arizona, we treat patients as young as two years old. Every initial consultation is conducted with a sleep expert who can properly evaluate and diagnose sleep disorders. We are proud to set the standard for sleep medicine in Arizona with an outcome-driven approach. Staffed by sleep specialists who are dedicated to sleep medicine, if you need support helping your child get the sleep they need, it’s time to contact the “Top Doc” in sleep medicine (as voted by peers for the last six years).
What a Large Research Study Says About Screen Time and Sleep
Research published in the September 8, 2021 edition of PLOS One found that children with higher levels of screen time are only “slightly more likely” to experience disturbed sleep. Further, these children are also only slightly more likely to have attention disorders, depression, anxiety, and lower grades. This was one of the biggest studies examining screen time and children, and the results are undoubtedly surprising (1).
What Research Reveals on Kids and Sleep
According to lead author Katie Paulich, “These findings suggest that we should be mindful of screens, but that screen time is likely not inherently harmful to our youth.” (1)
Recall the era when a parent’s biggest fear was their child sitting “too close to the television.”
Many parents may remember a time when sitting “too close to the television” was considered a major health concern. While there were plenty of theories about potential harm, children who grew up glued to the TV do not appear to have suffered lasting consequences. Today’s screens are smaller, closer to the eyes, and far more interactive, but the underlying concern remains similar.
The ancient Greek philosopher Aristotle taught that “virtue lies in moderation,” a concept often referred to as the Golden Mean(2). The idea is simple: too much or too little of almost anything can be harmful. For modern families, this philosophy may be helpful when thinking about screen time. Perhaps instead of entirely eliminating it, screen time can be approached as something to balance thoughtfully based on a child’s needs and circumstances.
Can Screen Time Have Social or Emotional Benefits?
Interestingly, the research also identified some potential benefits. Children with higher screen use reported having more close friends (1). The study looked at data from the Adolescent Brain and Cognitive Development study, an ongoing study that is the biggest long-term study in the United States.
The analysis included data from 11,875 children who were ages nine and ten. Children reported their own screen use, while parents provided information about grades and behavior. Mental health assessments were also taken to reduce reporting biases. (1).
Dr. Michael Rich, pediatrician and director of the Center on Media and Child Health at Boston Children’s Hospital, emphasizes an important distinction: “It’s not how long we’re using screens that really matters; it’s how we’re using them and what’s happening in our brains in response” (3).
This insight shifts the conversation from simply counting screen-time minutes toward how children are engaging with screens, whether passively watching videos or actively learning, creating, or connecting socially.
What the Numbers Reveal About Screen Time Habits
The study also found that the average recreational screen time was higher on weekends than weekdays, averagingabout 3.4 hours per weekday and 4.6 hours per weekend day. Boys also reported more screen time than girls, particularly for video gaming. On weekdays, boys averaged 3.74 hours compared to 3.16 hours for girls, and on weekends, 5.05 hours versus 4.16 hours (1).
Importantly, higher screen time was associated with poorer sleep, more behavioral or attention concerns, and lower academic performance. he effect sizes, however, were smallScreen time explained less than 2% of the variation in these outcomes, while socioeconomic status (SES) explained closer to 5%. Importantly, this data was collected before October 2018, reflecting pre-pandemic behavior. (1).
Dr. David Hill, a pediatrician and professor at the University of North Carolina School of Medicine, notes a critical finding: “Although many parents might see digital media as a sleep aid, the presence of a screen in the bedroom leads to fewer minutes of sleep for children at all ages, including infants” (4).
Even calm, soothing videos can interfere with melatonin secretion when watched on electronic screens, disrupting the body’s natural sleep preparation process.
How Blue Light Affects Children’s Sleep Hormones
Blue light emitted from phones, tablets, and televisions can suppress melatonin, the hormone that signals the brain it is time to sleep (5). This effect is stronger in children than in adults because children’s eyes allow more light to reach the retina, increasing sensitivity to evening light exposure (6).
When melatonin release is delayed, children may feel less sleepy at bedtime, take longer to fall asleep, and experience shifts in their internal body clock. The timing of exposure matters most. Blue light in the evening is far more disruptive than screen use earlier in the day (7).
Screens in the Bedroom
Consistent research shows that having screens in a child’s bedroom is closely associated with shorter sleep duration and more fragmented sleep. Even when screens are not actively used, notifications, background light, and the habit of checking devices can interfere with the brain’s ability to transition into sleep.
Bedrooms with televisions, tablets, or phones are also more likely to delay bedtime and reduce total sleep opportunity (8). For children of all ages, a screen-free sleep environment supports stronger circadian rhythms and fewer nighttime disruptions. In many cases, removing screens from the bedroom often improves sleep consistency more effectively than limiting total screen time alone.
When to Consider a Pediatric Sleep Evaluation
A pediatric sleep evaluation should be considered when sleep difficulties persist despite reasonable routines or when daytime functioning is affected.
Common signs that warrant further evaluation include (9):
- Difficulty falling asleep most nights
- Frequent nighttime awakenings or very restless sleep
- Loud snoring, mouth breathing, or pauses in breathing during sleep
- Ongoing daytime sleepiness, irritability, or difficulty focusing
- Morning headaches or waking unrefreshed
When these patterns are present, focusing only on screen time may delay identification of an underlying sleep disorder or circadian rhythm issue that requires professional assessment.
Improving Your Child’s Sleep
Senior author John Hewitt says, “A number of papers in recent years have suggested that screen time might be harmful for children, but there have also been some reviews that suggest those negative effects have been overestimated … yes, there are relationships between screen time and negative outcomes, but they are not large and not dire.” In fact, in some cases screens can have a positive calming effect (10).
For example, certain children with aggressive or impulsive behaviors may benefit from structured video games. This suggests that the type of screen use may be more important than the total amount. Multiplayer games can strengthen social connections, while excessive solitary television viewing may be less beneficial.
What Do Pediatric Guidelines Say About Screen Time and Sleep?
If your child is struggling with sleep, simply reducing or eliminating screen time might not be the answer.
Schedule a consultation with a pediatric sleep specialist at The Insomnia and Sleep Institute today by calling the office or, for the quickest response, complete the online form.
If your child is struggling with sleep, reducing or removing screen time may not be the answer. A comprehensive sleep evaluation can help clarify what is truly affecting your child’s rest.
Schedule a consultation with a pediatric sleep specialist at The Insomnia and Sleep Institute of Arizona, with locations in Gilbert, Scottsdale, and Phoenix. Call our office or complete the online form for the quickest response.
References
- Paulich, K. N., Ross, J. M., Lessem, J. M., & Hewitt, J. K. (2021). Screen time and early adolescent mental health, academic, and social outcomes in 9- and 10- year old children: Utilizing the Adolescent Brain Cognitive Development SM (ABCD) Study. PLOS ONE, 16(9), e0256591. https://doi.org/10.1371/journal.pone.0256591
- Svoboda, M. (2023). Virtue lies in moderation. Quotepark.com. https://quotepark.com/quotes/981677-aristotle-virtue-lies-in-moderation/
- RUDER, D. B. (2019, June 19). Screen Time and the Brain. Harvard.edu. https://hms.harvard.edu/news/screen-time-brain
- Terada, Y. (2020, April 3). Pediatricians on Balancing Screen Time, Sleep, and Family During Coronavirus. Edutopia; George Lucas Educational Foundation. https://www.edutopia.org/article/pediatricians-balancing-screen-time-sleep-and-family-during-coronavirus
- Duggan, M. P., Taveras, E. M., Gerber, M. W., Horan, C. M., & Oreskovic, N. M. (2019). Presence of Small Screens in Bedrooms Is Associated With Shorter Sleep Duration and Later Bedtimes in Children With Obesity. Academic Pediatrics, 19(5), 515–519. https://doi.org/10.1016/j.acap.2018.11.004
- Hartstein, L. E., Behn, C. D., Akacem, L. D., Stack, N., Wright, K. P., & LeBourgeois, M. K. (2022). High sensitivity of melatonin suppression response to evening light in preschool‐aged children. Journal of Pineal Research, 72(2), e12780–e12780. https://doi.org/10.1111/jpi.12780
- Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
- Duggan, M. P., Taveras, E. M., Gerber, M. W., Horan, C. M., & Oreskovic, N. M. (2019). Presence of Small Screens in Bedrooms Is Associated With Shorter Sleep Duration and Later Bedtimes in Children With Obesity. Academic Pediatrics, 19(5), 515–519. https://doi.org/10.1016/j.acap.2018.11.004
- THE REFERENCE MANUAL OF PEDIATRIC DENTISTRY 123. (n.d.). https://www.aapd.org/globalassets/media/policies_guidelines/p_sleepapnea.pdf
- hannahsmith. (2021, September 23). Is Excessive Screen Use As Bad As We Thought? | Succeed With Dyslexia. Succeed with Dyslexia. https://www.succeedwithdyslexia.org/blog/is-excessive-screen-use-as-bad-as-we-thought/
Disclaimer: The information provided in this blog post is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider for recommendations specific to your individual health needs.
