Can Screen Time Affect Baby and Toddler Sleep?
As a parent, you’ve likely had moments where turning on the TV or handing over your phone to your little one felt like the only way to grab a few minutes of peace. But alongside this, there’s often a sense of guilt. You might wonder: “Is this affecting my child’s sleep?” If this resonates with you, know that you are not alone—and no, you’re not “ruining” your child. But like many things in parenting, screen time is all about balance.
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Screen Time Guidelines by Age
Let’s start by looking at the recommended guidelines for screen time for babies and toddlers. These can help you gauge whether your child is getting too much screen time.
🐣 Babies (Under 18 Months): The American Academy of Paediatrics (AAP) recommends no screen time for babies under 18 months, except for video calls with family members. Babies learn through physical exploration and interaction, not from screens.
🐥 Toddlers (18-24 Months): Once your child hits 18 months, you can begin to introduce limited, high-quality screen time, ideally with you watching alongside them. The AAP recommends keeping screen time to less than an hour per day and ensuring it’s age-appropriate content.
🐤 Pre-schoolers (2-5 Years): For children aged 2 to 5, the AAP recommends no more than an hour of screen time a day. Again, it’s important to make sure the content is educational and to watch together whenever possible.
How Too Much Screen Time Affects Sleep
Research shows that too much screen time, particularly close to bedtime, can negatively affect sleep. Here's why:
💡 Blue Light Disruption: Devices like phones, tablets, and TVs emit blue light, which can suppress melatonin—the hormone that helps regulate sleep. This can make it harder for your child to fall asleep and stay asleep.
🥳 Overstimulation: Bright, fast-paced content can overstimulate your child’s brain, making it difficult for them to wind down. This often leads to resistance at bedtime or multiple night waking's.
😴 Delayed Bedtimes and Poor Sleep Quality: Excessive screen time can push bedtime later, reduce total sleep time, and cause fragmented sleep. You may notice your child wakes up earlier than expected or has trouble settling down for naps.
Signs Your Child May Be Getting Too Much Screen Time
While every child is different, some common signs that your child’s screen time may be affecting them include:
• Struggles with falling asleep or staying asleep
• Irritability or difficulty regulating emotions
• Increased tantrums, especially after screen time
• Difficulty concentrating or engaging in non-screen activities
• Decreased physical activity
Tips to Reduce Screen Time
If you feel your child might benefit from less screen time, here are some helpful tips to make the transition smoother:
1) Create a Plan
Take small, manageable steps. For example, reduce screen time in the morning or right before naps. Identify moments where you can replace screens with other activities, such as playing outside or reading together.
2) Busy Boxes and Sensory Bins
Create “busy boxes” or sensory bins to keep your little one engaged. These can be filled with small toys, puzzles, or even homemade sensory activities, like “edible sand” made from blended Cheerio's. These activities promote independent play and reduce reliance on screens.
3) Encourage Self-Led Play
Encourage your child to play independently by setting up a safe space with a few simple toys. Start with short sessions and gradually increase the time as they get more comfortable playing without a screen.
4) Use a Visual Timer
Introducing a timer can help manage transitions away from screen time. Set the timer before the TV goes on and explain to your child that when it goes off, it’s time to say goodbye to the TV. This helps them prepare for the end of their screen session.
Alternatives to Screen Time
Need some ideas for screen-free activities? Here are a few suggestions:
🏃🏽♂️ Outdoor Play: Spending time outside provides physical activity and a sensory-rich environment for your child to explore.
📖 Reading Together: Snuggling up with a book not only calms your child but also helps develop their language and cognitive skills.
🎨 Arts and Crafts: Simple, creative activities like colouring, drawing, or playdough are great alternatives to screens and allow for imaginative play.
Final Thoughts: Finding Balance
It’s important to remember that screen time, when used in moderation and with high-quality content, can have its place in your child’s life. It’s not about eliminating screens altogether, but rather about finding a healthy balance that works for your family. If you’re feeling guilty about screen time, give yourself grace—parenting is hard work, and sometimes screens can be a helpful tool.
By being mindful of screen time and making small changes, you can improve your child’s sleep, mood, and overall well-being, helping them thrive in a screen-filled world.