How long before bed should kids stop using screens?

The AAP recommends turning off screens at least one hour before bedtime, though 90 minutes is ideal. This gives your child's melatonin production time to recover from blue light suppression and allows the brain to transition from an alert state to a sleep-ready one.

Does night mode or blue light filtering on devices help?

Night mode reduces some blue light but does not eliminate it, and it does nothing about the mental stimulation from content. Studies show that even with filters enabled, screen use before bed still delays sleep onset in children. Turning screens off entirely remains the most effective approach.

What if my child shares a room and one sibling wants screen time?

Apply the screen-off rule to the whole household at the same time. When the rule is universal, it feels fair rather than punitive. If age gaps make this tricky, let the older child use screens in a common area before the cutoff, then join the shared wind-down routine together.

My child says they need a screen to fall asleep. What should I do?

This is a sleep association that can be retrained. Replace the screen with an audiobook, soft music, or a bedtime story read aloud. The first few nights may be harder, but most children adjust within one to two weeks when the new routine is consistent.

At what age should I start limiting screens before bed?

As early as possible. The AAP recommends no screen time at all for children under 18 months, and limited use for ages 2 to 5. For school-age children, a consistent screen-off time before bed benefits sleep quality at every age through adolescence.

Screens and Sleep: An Evening Plan That Works

Published on 2025-10-25

If bedtime has become a battle in your house, screens might be playing a bigger role than you think. The light and stimulation from devices can quietly sabotage your child's ability to fall asleep, even when they seem tired. A simple evening plan can turn things around faster than you would expect. ## What's Going On Screens emit blue light that suppresses melatonin, the hormone that signals your child's brain it is time to sleep. Studies show that even 30 minutes of screen use before bed can delay sleep onset by 20 to 45 minutes in children. Beyond the light itself, the content matters too. Fast-paced videos or interactive games keep the brain in an alert, stimulated state that is the opposite of what bedtime requires. The younger the child, the stronger the effect. ## The Evening Plan Here is a concrete evening schedule you can adapt to your family's timing. The key is a consistent sequence, not a rigid clock. **90 minutes before bed: Screens off.** This is the single most impactful change you can make. All screens go off at the same time, every night. Charge devices in a central location outside bedrooms. **90 to 60 minutes before bed: Wind-down activity.** Replace screen time with a calm, enjoyable activity. Drawing, building with blocks, puzzles, or a board game all work well. Let your child choose from two or three options so they feel in control. **60 to 30 minutes before bed: Bedtime routine.** Bath, pajamas, brush teeth. Keep the order the same each night. Predictability is calming for children's nervous systems. **30 minutes before bed to lights out: Story time.** Read together, talk about the day, or listen to a calm audiobook. This is the transition that tells the brain sleep is next. ## What To Do Now You do not need to overhaul your entire evening in one night. Start with these steps: 1. **Pick your screen-off time.** Count back 90 minutes from your child's target bedtime. That is your new cutoff. Write it down and post it where everyone can see it. 2. **Set up a charging station.** Choose a spot outside the bedrooms where all devices live overnight. This removes temptation for both kids and adults. 3. **Prepare two or three wind-down options.** Have materials ready so the transition from screens feels like gaining something fun, not losing something. 4. **Dim the lights after screens go off.** Lower lighting reinforces the melatonin signal. Swap bright overhead lights for a lamp or use dimmer switches. 5. **Join the plan yourself.** Children follow what they see, not what they are told. When parents put their phones away too, compliance goes up dramatically. ## Common Mistakes - **Making exceptions "just tonight."** Consistency is the engine of this plan. One exception resets the expectation and makes the next night harder. If something unusual comes up, acknowledge it and return to the plan the following evening. - **Replacing one screen with another.** Swapping the tablet for a TV show is not a wind-down. The goal is no screens during the wind-down window, regardless of content. - **Starting too aggressively.** If your child currently uses screens right up until bedtime, jumping to a 90-minute cutoff on night one may cause a meltdown. Start with 30 minutes and add 15 minutes each week until you reach the full window. Replace screen time with story time. [Create a personalized bedtime story](/create-story?theme=a+screen-free+evening+adventure+where+your+child+discovers+fun+without+devices&image=sleep) your child will look forward to. ## Related Guides For age-specific sleep recommendations and routines, see our guide on [child sleep by age](/blog/child-sleep-by-age). For a broader look at keeping children safe across developmental stages, explore our [child safety by age guide](/blog/child-safety-by-age-guide). - - - *Sources: American Academy of Pediatrics, "Media and Young Minds" (2016) and "Children and Adolescents and Digital Media" (2016); AAP Family Media Plan guidelines.* *This article is informational and not a substitute for professional medical advice.*

Frequently Asked Questions

How long before bed should kids stop using screens?: The AAP recommends turning off screens at least one hour before bedtime, though 90 minutes is ideal. This gives your child's melatonin production time to recover from blue light suppression and allows the brain to transition from an alert state to a sleep-ready one.
Does night mode or blue light filtering on devices help?: Night mode reduces some blue light but does not eliminate it, and it does nothing about the mental stimulation from content. Studies show that even with filters enabled, screen use before bed still delays sleep onset in children. Turning screens off entirely remains the most effective approach.
What if my child shares a room and one sibling wants screen time?: Apply the screen-off rule to the whole household at the same time. When the rule is universal, it feels fair rather than punitive. If age gaps make this tricky, let the older child use screens in a common area before the cutoff, then join the shared wind-down routine together.
My child says they need a screen to fall asleep. What should I do?: This is a sleep association that can be retrained. Replace the screen with an audiobook, soft music, or a bedtime story read aloud. The first few nights may be harder, but most children adjust within one to two weeks when the new routine is consistent.
At what age should I start limiting screens before bed?: As early as possible. The AAP recommends no screen time at all for children under 18 months, and limited use for ages 2 to 5. For school-age children, a consistent screen-off time before bed benefits sleep quality at every age through adolescence.