Screens before bed: Creating a Calmer Wind Down Period

A screen can be useful during a busy day, but the final part of the evening is a good place to make room for quieter activities. Screen light, stimulating content and time taken away from settling can interfere with sleep. Changing the routine works better when your child knows what comes next.

Choose a clear stopping point

Aim to switch screens off for the hour before bedtime. Keep phones, tablets and televisions out of the sleeping space overnight. This is a practical sleep habit, not a guarantee that a toddler will immediately stop waking.

A screen’s dim setting does not remove the excitement of a programme or the time it takes from the bedtime routine. Consider the whole activity rather than relying on a display setting to make late viewing restful.

Prepare the replacement before turning it off

Pick something small enough to repeat on an ordinary evening: looking at a book, singing together or a quiet game followed by washing and teeth brushing. You do not need a new toy or a complicated educational activity.

For example, tell your toddler, “When this finishes, we will put the tablet away and choose a book.” Turn off autoplay so the next video does not make the stopping point harder to recognise. Our bedtime routine guide helps you connect that change to the rest of the evening.

Expect feelings and keep the response calm

A child who wants another programme may be disappointed. Name the feeling and help them move to the next activity rather than immediately offering a different device to stop the protest.

This does not require ignoring distress. If bedtime also brings fear of being apart, our separation anxiety guide can help you address that need directly. A screen may distract from the worry without resolving it.

Look at content as well as timing

When your child uses media at other times, choose suitable content and watch together when possible. Talk about what you see. Frightening images or intense stories can be upsetting even when an adult thinks they are harmless.

If your child is waking after scary dreams, consider what they have watched and what else may be worrying them. Do not assume every nightmare is caused by a screen, but include viewing in the wider picture.

Make the plan shared and realistic

Tell other caregivers the stopping point and the next activity. Put your own device aside during the bedtime interaction when you can. A simple shared plan is easier to follow than different rules each evening.

If an unusual day disrupts the plan, return to it at the next opportunity. Persistent sleep difficulties, marked daytime tiredness or ongoing distress deserve a conversation with your health visitor; removing screens is one part of care, not a test of parenting or a substitute for assessment.