It’s 9:30pm, and your child is still wide awake, scrolling through their phone or playing one last round of a game. You finally convince them to put it down—but when they do, they can’t seem to fall asleep. Sound familiar?

Screens before bed are one of the biggest culprits behind poor sleep. The good news? There’s a simple way to fix it.

Why It Matters

Even 30 minutes of screen time before bed can:

– Delay melatonin (the sleep hormone) by up to 90 minutes

– Trick the brain into thinking it’s daytime, keeping it in “alert” mode

– Reduce sleep quality, leading to more night wake-ups

For teens, the impact is even greater. Studies show that 70% of teenagers don’t get enough sleep—largely due to screen use before bed.

What You Need to Know

Why does screen time delay sleep?
✔ Blue light from screens suppresses melatonin production, making it harder to wind down.
✔ Social media and gaming stimulate the brain, keeping it active rather than relaxed.

How much time is needed to reset?
✔ Ideally, no screens at least 60 minutes before bed.
✔ If that feels too hard, start with 30 minutes and work up.

What works instead?
✔ Encourage screen-free wind-down activities: reading, listening to music, or journaling.
✔ Set up a charging station away from the bedroom—so screens don’t become a late-night temptation.

How to Implement Change

Tonight’s Action Step: Set a “screen curfew” tonight:

Choose a time when all screens go off (30-60 minutes before bed).

Bonus Tip: If your child resists, frame it as a “sleep experiment” to see if they wake up feeling more rested.

📌 Next email: No Gaming Before Bedtime

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team