How to Adjust Screen Time so Your Kids Sleep Better

We talk about screens before bed and why the last hour of the day can make or break kids’ sleep. I share what to change first, why content matters as much as minutes, and how to taper screen time without turning nights into a fight. 
• choosing a screen time plan that fits your family 
• focusing on what kids watch not just how long 
• avoiding overly stimulating shows near bedtime 
• making gradual changes and swapping in calm activities 
If you found this helpful, set your app to automatically download the newest episode, review, and share it. Also, come follow along on Instagram at BeTheir Parent.

Transcript

Tempo: 120.0

SPEAKER_00 0:02

Hi, I'm Sheila and I'm here to help you be their parent. As I worked on the episode for bedtime routines, I wanted to add in some info about screen time before bed, but it made the episode really long. So we're going to talk about it today. I know there's a lot of information out there about screen time and kids. Whatever your family decides about screen time, that is the best choice for your family. Well, unless you let them have unlimited screen time. Then we need to talk. But this is for those of you who do allow your kids to have some screen time. We need to be aware that some kids handle it better than others. And for some kids, it does become somewhat addicting. So let's talk about screens before bed. It is recommended that everyone, not just kids, should not look at screens for at least 60 minutes before bed. And I'll be the first to admit that I'm not always good with this, but it is something I've been working on. Whatever your plan is with screens, I want you to also consider what they are engaging with, not just how long they have a device. Because that does really matter. My own kids watch TV before bed. Their routine usually took about 30 minutes, and they often had finished a show right before they'd get ready for bed. So they didn't have that 60 minutes without screens, but for the most part they slept pretty well. So what would be the difference? Well, the shows we watched were not overly stimulating. And I think that might be the key difference in how kids respond to too much screen time now. Many shows that are out now have a lot of vivid colors and are full of action. I'm not saying they're bad, but I wouldn't let your kid watch them leading up to bed. It's just going to amp them up. Instead, think back to your childhood and try some of these shows. Arthur, Little Bear, Recess, Goof Troop, Zabuma Foo, Save by the Bell, Lizzie McGuire, Full House, and so on. And I would most definitely stay away from video games leading up to bedtime, even if it's relatively mellow. If screen time has been part of your routine leading up to them going to bed, changing this habit may be a little more challenging. You will need to start making small adjustments to their screen time. For example, if they have a screen for an hour that leads up to getting ready for bed, you should end it after 45 minutes. But don't jump right to the bedtime routine. You need to replace it with something else, such as building with Legos, doing a puzzle, reading, or some other fun low stimulation activity. Continue to take off time until your child has 60 minutes without screens before they get in bed. You are going to need to help them make this adjustment. You can't just tell them to stop 15 minutes earlier and not get involved with an alternative that you do with them. Really and truly, screen time is a form of addiction. And if you watch them get off their device and then you leave them alone, they're going to get back on. Now, only you know your kids and whether this is going to be an easy or difficult adjustment. So plan accordingly if you think it's going to be difficult with rewards and positive encouragement for doing the right thing. Adjusting screen time and what they watch as bedtime approaches could have the biggest, most positive impact on their sleep and improving your bedtime routine. You're doing a great job. Keep it up. Your kids are so very worth it. If you found this helpful, set your app to automatically download the newest episode, review, and share it. Also, come follow along on Instagram at BeTheir Parent.