Many of us know that screens before bedtime can affect children's sleep — but in real life, setting hard rules is often easier said than done.
Some children need downtime with a tablet or TV to relax. Others might use devices to connect with friends, especially older kids. But late-night screen time is linked to reduced melatonin production, overstimulation, and disrupted sleep patterns.
😴 Why Screen-Free Bedtime Is Hard to Enforce
- Devices help children unwind or escape anxiety
- Parents may rely on screens to manage evening routines
- Older children and teens push back on restrictions
✅ What Might Be More Realistic
- Set a “tech curfew” — e.g., no devices after 8:00 PM
- Move screens out of bedrooms overnight
- Introduce calming alternatives: stories, journaling, quiet play, or audiobooks
- Use features like “Night Shift” or blue light filters in the evening
- Talk about *why* sleep matters and involve your child in the decision-making
🛏 Tech-Free Wind-Down Ideas for Kids
Here are some low-effort activities that can help your child fall asleep naturally:
- Reading or picture books together
- Listening to calming music or story podcasts
- Drawing or doodling in a notebook
- Gentle stretching or breathing games
💬 What works for your household? What hasn't? Share your challenges and ideas — let’s build a bedtime routine that works in the real world.
Hello everyone! Glad to see a group tackling this bedtime tech battle – it's a constant one in our house with my 8-year-old!
He loves his tablet for games and watching the odd bit of YouTube Kids, especially after a busy school day. We know it messes with his sleep though; he's definitely more restless on nights he's had too much screen time.
We've tried a few things, like saying no screens after his bath (around 7:30 pm), but it often ends in a bit of a grumble! We've also tried those blue light filter apps, but I'm not sure how much they actually help.
Just wondering what other parents of primary school aged kids in the UK find actually works? Is a strict "no tech" rule the only way, or have you found any clever compromises? Any tips for getting them to wind down without a screen being the go-to?
Cheers!
For us, no tv or kindle/tablet after dinner 6-6.30pm (7pm at the latest) then they have a tonie box story for settling down
That sounds really similar to what we’re trying at home too. We’ve started doing a “no screens after 6:30pm” rule on school nights, which honestly felt impossible at first — but once we swapped out the tablet for story podcasts and Lego time, it’s actually been a calmer routine overall.
We also use a Groclock in our younger one’s room and pair it with a short audiobook as a wind-down (he's currently obsessed with Puffin’s “Peter Rabbit” series). No arguments so far — but weekends are still a bit of a battle!
I’ve been curious about those Tonie boxes — do you find they hold their attention for long enough without needing your constant input? Always looking for ideas that don’t involve me narrating five stories in a row at bedtime 😅
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