Let’s talk about something we’re all facing these days – screens and our little ones’ sleep. As a baby and toddler sleep coach, I’ve seen how this digital dilemma is keeping many of you up at night (quite literally!).
We live in a world where screens are everywhere, and let’s be honest, sometimes they’re a real lifesaver when we need a moment of peace. But when it comes to our toddlers’ sleep, those glowing rectangles might be doing more harm than good. So, let’s dive into this topic and find a balance that works for your family.
The Screen Time Struggle Is Real
First things first – you’re not alone in this challenge. Many parents are wrestling with questions like: “How much screen time is too much?” or “Is it okay to use a tablet as part of our bedtime routine?” The American Academy of Pediatrics recommends no screen time for children under 18 months (except for video chatting) and only high-quality programming for children 18-24 months. For 2-5 year olds, they suggest limiting screen time to 1 hour per day of quality programming. But we all know that real life doesn’t always match up with these ideals.
The Impact of Screen Time on Toddler Sleep Patterns
Here’s the scoop: the blue light emitted by screens can interfere with our body’s production of melatonin, the hormone that helps us feel sleepy. For our little ones, whose sleep cycles are still developing, this can be particularly disruptive. It’s like giving them a tiny cup of coffee right before bed – not exactly a recipe for sweet dreams!
Creating a Screen-Free Bedtime Routine
Now, I’m not here to tell you to throw your TV out the window or lock up all the tablets. Instead, let’s look at some practical ways to create a healthier sleep environment:
- Wind-Down: Try to stop all screen time at least an hour (preferably 2) before bedtime. This gives your toddler’s brain a chance to shift into sleep mode.
- Bedtime Bonding: Replace screen time with other soothing activities. Reading a story, singing a lullaby, or having a quiet chat about your day can be wonderful ways to connect and prepare for sleep.
- Out of Sight, Out of Mind: Keep screens out of the bedroom if possible. This helps create a sleep-friendly environment without the temptation of putting something on in this space.
- Be a Role Model: I know, I know – scrolling through your phone while your toddler winds down (or drifts off) is tempting. But our little ones learn by watching us. Try to model the behaviour you want to see.
Gradual Goodbyes to Gadgets
If screens have become a big part of your bedtime routine, don’t worry! It’s never too late to make a change. Start small – maybe replace 10 minutes of screen time with a story or quiet play. Always give your toddler some warning before removing the screen and be prepared for some push back from them (which is ok, it’s your job to hold the boundaries). Gradually increase this over time. Remember, progress is more important than perfection!
Alternative Activities for Winding Down
Need some screen-free ideas? Here are a few favourites:
- Puzzle time
- Coloring or drawing
- Listening to soft music or audio stories (my personal favourite)
- Simple yoga or stretching
- Playing with sensory toys
Remember, every child is different, and what works for one family might not work for another. The key is to find a balance that helps your little one get the rest they need while still enjoying the benefits technology can offer.
If your toddler is waking frequently overnight, read this blog post for some more insight.
I hope this helps you and your family get more rest! And if you need more support establishing healthy sleep habits? Check out how I can help here.
