Toddler Sleep and Screen Time
Let’s talk about screen time and toddler sleep because, let’s be honest, screens are everywhere. If you’ve ever handed your toddler a tablet so you could drink your coffee while it’s still hot, you’re not alone. But when it comes to sleep, screens can be a sneaky culprit behind bedtime battles and early wake-ups.
How Screen Time Affects Toddler Sleep
Toddlers don’t just wind down naturally. Their little brains are wired for stimulation, and screens provide a whole lot of it. The biggest issue? Blue light. Screens emit blue light, which messes with melatonin production (aka the sleep hormone). Less melatonin = more resistance at bedtime, longer time to fall asleep, and sometimes, more night wakings.
A 2017 study published in Pediatrics found that for every additional hour of screen time, children experienced 16 minutes less sleep per night. Another study from the Journal of Clinical Sleep Medicine in 2016 showed that children with more screen exposure had delayed sleep onset and poorer sleep quality.
And it’s not just the light—what they’re watching matters too. Fast-paced, exciting shows keep their brains buzzing long after the screen is off. That’s why you might notice that even after you turn off the TV, your toddler is still bouncing off the walls instead of settling down for the night.
Ideal Screen Time Guidelines for Better Sleep
I’m not here to tell you to ban screens entirely (that’s not realistic for most families). But setting up some boundaries can make a big difference in your toddler’s sleep.
Turn off screens at least 60 minutes before bedtime. This gives their brains time to wind down and melatonin a chance to do its job.
Choose calm, low-stimulation content in the evening. Think slow-paced shows with soft music and gentle storytelling instead of high-energy cartoons.
Use screens strategically. If you need screen time during the day, aim for morning or early afternoon instead of right before nap or bedtime.
Prioritize other calming bedtime activities. Books, snuggles, and quiet play are great ways to transition to sleep without the overstimulation of screens.
What If Screen Time is Already a Problem?
If your toddler is struggling with sleep and screens are a big part of their routine, you don’t have to overhaul everything overnight. Try:
Gradually reducing screen time before bed by 10-15 minutes each night until you hit that 60-minute mark.
Introducing a fun, non-screen bedtime routine to replace that pre-bed tablet or TV time.
Using dim, warm lighting in the evening to help counteract any lingering effects of blue light exposure.
The Bottom Line
Screens aren’t the enemy, but they do impact toddler sleep more than we sometimes realize. The good news? Small changes—like turning screens off an hour before bed and swapping them for a calming bedtime routine—can go a long way in helping your toddler fall asleep faster and stay asleep longer. And if sleep still feels like a battle? That’s what I’m here for. Let’s figure it out together.
