Screen Time and Sleep: 7 Steps To Create a Healthy Bedtime Routine for Your Child

It's no secret that technology has changed the way we live our lives, and it's also changed the way our children sleep. The blue light emitted from screens can interfere with our natural sleep patterns, making it harder for both adults and children to fall asleep and stay asleep. As parents, it's our responsibility to help our kids develop healthy habits around screen time and sleep. Here are 7 steps to create a healthy routine for your child.

Set a bedtime routine

Establishing a consistent bedtime routine can help your child's body and mind prepare for sleep. This routine should include relaxing activities such as reading a book or taking a bath.  Set a timer on your child’s TickTalk smartwatch to remind them to get ready for bed and start unwinding. A consistent bedtime routine will signal to your child's brain that it's time to wind down and get ready for sleep.

Create a sleep-conducive environment

Your child's bedroom should be a peaceful and comfortable place to sleep. Consider factors such as temperature, lighting, and noise levels to create an environment that promotes restful sleep. Limit screen time in the bedroom, and remove all tempting electronic devices, including smartphones and tablets. 

Set screen time limits

The American Academy of Pediatrics recommends no more than 1 hour of screen time per day for children aged 2 to 5. For older children, the recommended screen time limit is 2 hours per day. Stick to these guidelines and make sure your child has plenty of time for physical activity and outdoor play.

Use blue light filters

If your child must use screens before bedtime, consider using blue light filters to reduce the impact on their sleep patterns. Many devices have built-in settings to reduce blue light emission, or you can install a filter app. These filters can help reduce the impact of screens on sleep.

Encourage physical activity

Physical activity is crucial for your child's health and well-being. It also helps promote better sleep. Encourage your child to engage in regular physical activity, such as playing outside, sports, or dance classes. Physical activity can also help reduce stress and anxiety, which can interfere with sleep. Set daily step goals on their TickTalk smartwatch to encourage them to get out their energy early in the day to lead to a good night’s rest.

Model healthy habits

Children learn by example, so it's essential to model healthy screen time and sleep habits yourself. Set limits on your own screen time, and make sure to prioritize sleep. Establish a routine that works for your family, and stick to it. By modeling healthy habits, you can help your child develop their own.

Be consistent

Consistency is key when it comes to creating healthy habits. Stick to your child's bedtime routine, screen time limits, and physical activity goals. Be consistent in your own habits as well. By creating a consistent routine, you can help your child establish healthy habits that will benefit them for years to come.