How Screens Affect Your Sleep (and What to Do About It)

Did you know that getting enough sleep helps your brain learn better and keeps your body healthy? It's true! When you sleep, your body grows stronger, fights off germs, and your brain remembers all the cool stuff you learned during the day. Kids like you need 9-12 hours of sleep every night. That's way more than grown-ups need! But sometimes, those glowing screens we all love can make it harder to get a good night’s sleep.

How Screens Mess With Sleep

• Blue Light Blues: Screens give off a special light that tricks your brain into thinking it's still daytime. This makes it harder for your body to produce melatonin—that's the sleepy hormone that helps you drift off to dreamland.

• Exciting Content: Playing action games or watching thrilling videos right before bed can make your heart beat faster and your brain stay alert—exactly when you want to be calming down!

• "Just One More" Trap: We've all been there! It's super easy to keep watching "just one more video" until—oops—it's way past bedtime!

How to Know If Screens Are Affecting Your Sleep

Are you having trouble falling asleep? Do you feel grumpy or tired during the day? Is it hard to focus at school? Your evening screen time might be the culprit!

Fun Ways to Get Better Sleep

• Screen Curfew: Turn off all screens at least one hour before bedtime. This gives your brain time to get sleepy naturally.

• Keep Devices Out of Bed: Make your bedroom a no-screen zone at night. Your bed should be for sleeping, not for watching videos or playing on your phone!

• Create a Bedtime Routine: Do the same relaxing things each night before bed. Maybe read a book, take a warm bath, or chat quietly with your family.

• Regular Sleep Schedule: Try your best to go to bed and wake up at the same time every day—even on weekends!

Things to Do Instead of Screen Time

Instead of screens before bed, try:

• Family Game Night: Board games and card games are super fun and don't have any blue light!

• Drawing or Crafting: Creating art can help your mind relax and get ready for sleep.

• Listening Adventures: Audiobooks or soft music let you enjoy stories without looking at screens.

• Calm-Down Activities: Try some gentle stretches or deep breathing to help your body feel peaceful.

Small Changes Make a Big Difference

You don't have to change everything at once! Maybe start by turning off screens one hour before bed this week. Small steps can help you sleep better, which means you'll feel happier, healthier, and ready to learn!

Remember: Your growing body needs good sleep! When you sleep well, your brain works better, you have more energy to play, and you even get sick less often. What's one sleep habit you could try tonight?