Screens emit blue light that suppresses melatonin production by up to 90 minutes. Stimulating content keeps the nervous system activated. The result? A child who is exhausted but cannot sleep.
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Signs Screen Time Is Disrupting Sleep
Takes 30+ min to fall asleep, wakes frequently, groggy mornings, resists bedtime, tired during the day, worse mood after late screen use.
The AAP Recommends
Ages 2-5: No more than 1 hour total, none before bed. Ages 6-10: Screens off at least 1 hour before sleep. General rule: no screens within 60 minutes of bedtime.
A Screen-Free Bedtime Routine
Screens off. Give a 10-min warning first.
Bath, pajamas, brush teeth. Keep it calm.
Connection time: a question, breathing exercise, or back rub.
Story or quiet reading with a physical book.
Lights out with a closing ritual.
Ready to Transform Bedtime?
Connection questions, calming activities, and age-specific scripts for real bedtime moments.
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