Limit Screen Time, Especially Before Bed

Ever tried to wrestle a tablet away at bedtime? It’s like starring in your own low-budget action movie, but with more whining and less choreography. If you’ve ever caught your kid’s face bathed in blue light at 9:30pm and thought, 'Well, sleep is ruined,' this one’s for you. Let’s talk about screens, sleep, and the nightly negotiations that make hostage situations look easy.

Limiting screen time before bed helps your kid's brain wind down instead of going into hyperdrive. Blue light messes with melatonin (the sleepy hormone), so less screen means better, deeper sleep—for them and, yes, for you. Plus, better sleep means improved mood, memory, and maybe, just maybe, fewer morning meltdowns about the wrong color socks.

How to do it

  1. Set a 'screens off' time at least 30–60 minutes before bed. Expect some resistance at first, but stick with it.

  2. Replace screen time with relaxing activities. Try reading, drawing, or simply lying quietly and unwinding.

  3. Make this a consistent routine. Avoid springing it as a surprise—predictability helps everyone adjust.

  4. Model the behavior yourself. Put away your own devices before bed. Remember, social media and messages can wait until morning.

  5. If you encounter pushback, you can always blame the 'sleepy fairy' for the new rule. She’s tough but fair!

Tips:

  • Start gradually if needed, moving the 'screens off' time earlier by 10–15 minutes each night.
  • Keep books, coloring supplies, or other quiet activities handy to make the transition easier.
  • Talk about the benefits of better sleep so everyone understands the reason behind the change.
  • Celebrate small wins—consistency gets easier over time!

When you announce 'Time to brush teeth!' in the evening.

Say, 'Okay, let’s put screens in the basket for sleep time!' and walk with your child to drop them off.
High-five your kid and do your best 'victory dance' down the hallway (bonus points for embarrassing moves).
Put all tablets, phones, and remotes in a basket and place it outside the kids’ bedroom.

Right after dinner cleanup.

Cue up the audiobook or playlist and say, 'Let’s listen while we get ready for bed.'
Snuggle in together for a minute and enjoy the calm (or just savor the silence if they’re actually listening).
Download a bedtime audiobook or playlist on a device that doesn’t have a screen.

At the first yawn you spot after dinner.

Point to the sign and say, 'Looks like it’s almost time for no screens—let’s pick a book!'
Give your best dramatic reading voice for the first page—bonus points for silly accents.
Tape a funny 'No Screens After Dark!' sign (drawn together) on the bedroom door.