Reducing Screen Time for a Better Sleep Time!

The summer holidays have been full of fun, but now that September is here, many children are settling back into their nursery or school routines. Creating healthy habits at home, especially around bedtime, can really support this transition and help your child feel calm and ready for sleep.

One of the most effective ways to support a good night’s sleep is by introducing a relaxing, screen-free bedtime routine. Screens like phones, tablets, and TVs emit blue light, which can make it harder for children to fall asleep. Establishing a habit of reducing screen time before bed helps your child’s body and brain wind down more easily. This doesn’t mean you need to remove screens altogether, watching TV together as a family can still be a nice way to relax. The key is to gradually shift from stimulating activities to calmer ones as bedtime approaches.

Instead of screens, try calming activities such as reading a story, singing a lullaby, doing a quiet puzzle, or simply chatting about your day together. These small moments help children transition into a restful state and also offer a lovely chance to connect. Setting clear boundaries is helpful, or example, deciding that all screens are turned off at least an hour before bedtime. Replacing that time with gentle, screen-free activities creates a consistent and predictable wind-down routine. Try to stick to the routine every night, even on weekends, and remember that children learn best by watching you so putting away your own devices during bedtime can make a big difference.

Being physically active during the day also plays a big role in helping children sleep well. Active play, walking, running, and outdoor time can help children fall asleep faster and enjoy deeper, more restful sleep. A busy body often leads to a tired mind, making bedtime smoother for everyone.

Creating a predictable routine in the evening helps signal to your child that it’s time for sleep. After dinner, begin a calming sequence, such as bath time, followed by pyjamas, brushing teeth, and then story time or a quiet chat. Doing these steps in the same order every night helps regulate your child’s internal clock and builds a sense of security and comfort.

It’s also important to make your child’s bedroom a calm, sleep-friendly space. Try to keep the room quiet, dark, and at a comfortable temperature. Once the environment feels just right, settling your child with a book or even telling a made-up story can be a lovely way to end the day.

Remember, you don’t have to change everything at once. Start small, perhaps by turning off screens 30 minutes before bed, and gradually build up from there. Talk to your child about these changes, involve them in creating their new routine, and they’ll be more likely to enjoy and stick with it.

With patience, consistency, and support, you can create a bedtime routine that’s screen-free, relaxing, and enjoyable, for both you and your child. Better sleep is just around the corner!