The Best Guide to a Screen Free Bedtime for Improving Child Sleep

In today’s tech-filled world, screens are part of daily life – but their use before bedtime can seriously disrupt a child's ability to wind down and fall asleep. At Mind+Moon, we believe that gentle evenings and consistent, screen-free routines can transform the quality of sleep for children and the wellbeing of the whole family.

This guide explores the science behind why screen-free evenings matter, what makes screens so disruptive, and how to create a calmer bedtime without relying on tech.

What Counts as Screen Time?

When we talk about screen time bedtime, we mean any interaction with devices like:

• TVs and tablets

• Smartphones and gaming consoles

• Laptops and computers

While not all screen use is harmful, the kind of content and when it’s consumed matters. Fast-paced shows, interactive games, and blue light exposure in the hour before bed can all interfere with sleep onset and quality.

The Science Behind Screens and Sleep

Research consistently shows that screens delay and disrupt sleep in children. Here’s why:

• Blue light suppresses melatonin – the sleep hormone.

• Stimulating content keeps the brain alert long after the screen is off.

• Bedtime delays are common due to binge-watching and poor transitions.

Studies have linked screen use before bed with increased night waking, difficulty falling asleep, and shorter sleep durations. A notable UK study, the Bedtime Boost Intervention, showed that replacing screen time with calm, sensory-based activities significantly improved sleep in toddlers aged 16–30 months.

Why Screen Free Bedtimes Matter

Sleep is foundational for every aspect of a child’s development:

• Cognitive growth and memory consolidation

• Emotional regulation and behaviour

• Immune function and physical development

Children who get less sleep or experience disrupted nights may appear irritable, hyperactive, or anxious. Prioritising screen-free routines helps children unwind naturally, feel safer at night, and sleep more soundly.

What to Do Instead: Calm, Connected Evenings

While this guide focuses on why screen-free evenings matter, we know that knowing what to do instead can help families make sustainable changes.

• Storytime: Reading together is still one of the most powerful ways to connect and signal sleep.

• Mindful breathing or yoga: Slow movement and deep breaths help regulate the nervous system.

• Quiet sensory play: Activities like threading, sticker books, or puzzles provide focused calm.

• Audio storytelling: Devices like Yoto or Toniebox allow screen-free listening with soothing voices or music.

Creating a Screen-Free Routine That Sticks

Here are some practical steps for making screen-free evenings a habit:

• Set clear boundaries: Agree on a daily “screen off” time, ideally one hour before bed.

• Lead by example: Children mirror adult behaviour, so unplug alongside them when possible.

• Create a bedtime toolkit: Keep a small basket of calm activities to rotate in the evenings.

• Use visuals: Bedtime charts or flashcards help children feel ownership of their routine.

• Be consistent: Repetition builds predictability and emotional safety.

Overcoming Resistance

Transitioning away from screens can feel hard at first, especially if they're part of your current routine. Start small:

• Reduce screen use in 15-minute increments.

• Offer choices from a list of calming activities.

• Empathise with the difficulty of change, but stay firm and warm.

Screen-free doesn’t mean silent or boring. It means replacing overstimulation with presence, connection, and wind-down cues that support better sleep.

The Benefits of Going Screen-Free Before Bed

Families who adopt screen-free routines often report:

• Faster sleep onset

• Fewer night wakings

• More positive parent-child interactions

• Calmer evenings overall

These aren’t just nice-to-haves – they’re the foundation of healthy development and emotional resilience.

Final Thoughts

At Mind+Moon, we believe that sleep support is about more than rules or routines. It’s about rhythm, connection, and helping children feel safe and supported at the end of the day.

Explore our range of expert-curated bedtime tools, including the Bedtime Wind-Down Book and affirmation cards, designed to help families create screen-free evenings that are both calming and joyful.

Find more ideas and resources in our shop!