Power down to sleep better: How to cut screen time without a meltdown

From video games to social media scrolling, series binges, and online homework, screens are everywhere. In reasonable doses, screen time isn’t the enemy. It helps kids stay connected, learn fast, and yes, enjoy endless puppy videos.

But there’s a catch: screens and sleep don’t mix well. The blue light from devices blocks melatonin, the hormone that tells the brain it’s time to wind down. The result? Kids who struggle to fall asleep, stay asleep, or wake up rested. Giving up screens entirely isn’t realistic, but a few smart changes can make a big difference.

How to cut back (without constant battles)

Explain the “why”

Kids are more likely to cooperate when they understand the reason behind the rule. Explain that too much screen time can crowd out things they love — like playing outside — or confuse their brain into thinking it’s time to stay up when it’s actually time to sleep.

Practice what you preach

Set screen rules that apply to the whole family. That means parents, too. It’s tough, especially if work lives on your phone, but kids notice what you do more than what you say.

Kick screens out of the bedroom

Kids are still building self-control, and a device within arm’s reach makes “just one more video” hard to resist. Keep screens in shared spaces and out of bedrooms to remove temptation altogether.

Make meals screen-free

No phones, tablets, laptops, or game consoles at the table. Use mealtimes to reconnect, swap stories, and check in on each other’s days. (That means you, too, parents.)

Set a firm screen-free bedtime

The hour before sleep matters most. Shut down all devices at least 60 minutes before bedtime and help kids wind down with calming alternatives like reading, drawing, or listening to music.

Know when to get extra support

Even young kids can develop an unhealthy attachment to screens. If your kids are withdrawing from family or friends, falling asleep during the day, or showing signs of depression — like low energy, sadness, or appetite changes — talk with your pediatrician.

Troubleshooting when limits get ignored

If sticking to boundaries feels impossible, reduce access instead. Lock devices in a drawer during screen-free hours, set parental controls, or schedule your Wi-Fi to shut off at night. Sometimes low-tech solutions work best.

The bottom line

Screens are part of modern life, so finding balance takes effort — and patience. Keep your goal front and center: better sleep, healthier routines, and more time for your kids to explore the world beyond a screen. These don’t have to be rigid rules, just practical guidelines to help your family find what works so you can all rest easier at night.