If your child is taking a long time to fall asleep, waking frequently during the night, or seeming tired and irritable during the day, it may be worth taking a closer look at their screen habits.
Screens are now a normal part of everyday family life. Television, tablets, smartphones and other digital devices can be useful for entertainment and learning, but the amount and timing of screen exposure may also influence a child’s sleep.
A recent study published in the European Journal of Pediatrics examined preschool-aged children and found an association between longer screen exposure and sleep difficulties. Children with greater screen exposure were more likely to experience symptoms such as excessive daytime sleepiness and problems during the transition between being awake and asleep. Screen use around bedtime was also associated with difficulty falling asleep and staying asleep.
There are several possible reasons for this relationship. Electronic devices emit short-wavelength light, often referred to as blue light, which can influence melatonin production. Melatonin is a hormone that helps regulate the body’s circadian rhythm, or internal biological clock, and plays an important role in preparing the body for sleep.
The content a child is viewing may matter too. Fast-paced programs, games and other stimulating activities can increase alertness when the brain should be beginning to wind down. Screen use can also become part of a child’s bedtime routine. If a child regularly falls asleep while watching television or using a tablet, they may develop a sleep-onset association with the device and have difficulty settling without it.
This doesn’t mean that screens need to be completely eliminated. Instead, families can focus on creating healthy sleep habits. One simple approach is to establish a screen-free period before bedtime and replace electronic entertainment with quieter activities such as reading, drawing, having a bath or talking together.
Keeping televisions, tablets and phones out of the bedroom can also help. This reduces stimulation at night and reinforces the bedroom as a place for sleep.
Parents should also look at how their child functions during the day. Poor sleep doesn’t always present as obvious tiredness. Children who are not sleeping well may become irritable, emotional or unusually active. They may also have difficulty concentrating, changes in behaviour or excessive daytime sleepiness.
However, screen exposure is only one potential contributor to sleep problems. Persistent difficulties with sleep can have many causes. Regular loud snoring, pauses in breathing, restless sleep, unusual nighttime behaviours or significant daytime sleepiness may require assessment for conditions such as sleep-disordered breathing or obstructive sleep apnoea. Anxiety, behavioural insomnia and iron deficiency can also contribute to sleep difficulties in children.
If your child’s sleep problems are persistent or affecting their behaviour, learning or wellbeing, speak with your GP or paediatrician. A healthcare professional can assess your child’s sleep pattern and determine whether further investigation or treatment is appropriate.
For families, reducing screen exposure in the evening is nevertheless a practical step that may support good sleep hygiene. A consistent bedtime, a calming pre-sleep routine and time away from electronic devices can help a child’s brain and body prepare for sleep.
Based on: Ramos BLM, dos Santos Hochuli RB, de Menezes JVNB, et al. “Prolonged screen time is associated with increased prevalence of sleep disorders in children.” European Journal of Pediatrics. 2026;185(8). doi:10.1007/s00431-026-07284-9.
