[et_pb_section fb_built=”1″ _builder_version=”4.17.4″ _module_preset=”default” background_color=”RGBA(255,255,255,0)” background_enable_color=”on” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row custom_padding_last_edited=”on|phone” _builder_version=”4.16″ _module_preset=”default” module_alignment=”left” custom_margin=”0px||0px||false|false” custom_padding=”2px||4px|2%|false|false” custom_padding_tablet=”” custom_padding_phone=”0px||0px||true|false” module_alignment_tablet=”” module_alignment_phone=”center” module_alignment_last_edited=”on|desktop” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_team_member name=”Emily Lawrenson” position=”Qustodio writer” image_url=”https:\/\/static.qustodio.com\/public-site\/uploads\/2021\/11\/09185059\/Emily.png” _builder_version=”4.16″ _module_preset=”default” width=”80%” width_tablet=”” width_phone=”” width_last_edited=”on|phone” module_alignment=”center” custom_margin=”||24px|7px|false|false” custom_padding=”0px||0px||true|false” hover_enabled=”0″ position_text_align_tablet=”” position_text_align_phone=”center” position_text_align_last_edited=”on|phone” text_orientation_tablet=”” text_orientation_phone=”center” text_orientation_last_edited=”on|phone” global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_team_member][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ _module_preset=”default” width=”100%” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/static.qustodio.com\/public-site\/uploads\/2022\/02\/18092604\/Blog_HowtoReduceScreenTimeBeforeBedHero.png” alt=”Reduce screen time before bed” title_text=”Blog_HowtoReduceScreenTimeBeforeBedHero” force_fullwidth=”on” _builder_version=”4.20.4″ _module_preset=”default” custom_padding=”||24px||false|false” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_margin=”-80px|||||” custom_padding=”0px||0px||true|false” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n
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It can be difficult to know when the time is right to switch off the electronics before heading off to bed. Children and parents alike are finding it more and more of a task to disconnect at the end of the day, struggling to create a bedtime routine that isn\u2019t interrupted by the pings of social media or the latest update from grandma in the family group chat. Here\u2019s how your family, from its littlest to its largest, can learn how to reduce screen time before bed<\/strong>, get better quality sleep, and improve everyone\u2019s digital wellbeing.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n Your body has its own internal clock, controlled by the release of hormones. These hormones help tell your body when it\u2019s time to go to sleep. The hormone cortisol is produced during the day, while the hormone which is naturally released at night, melatonin, comes into play when it starts to get dark.\u00a0<\/span><\/p>\n Screens such as those on smartphones, laptops, and TV sets emit something called blue light. Blue light has been shown<\/a> to interfere with your body\u2019s natural melatonin production,<\/strong> shutting off the \u201csleepy\u201d signals it sends to your brain before bed. This exposure makes it harder for you to settle at night, keeping you awake for longer than you should be.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n There are no specific guidelines surrounding the ideal time to turn off screens before bed, but giving your mind and body a significant rest period away from the distractions of technology is the goal. <\/span>Aim to create a bedtime routine which is completely screen-free from start to finish<\/b> – at least 30 minutes in length. The UK\u2019s National Health Service recommends not letting children look at screens <\/span>30-60 minutes before going to sleep<\/span><\/a>, as part of a healthy bedtime routine.<\/span><\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]Screen time in young children<\/span><\/a> often revolves around TV habits, as they often engage in more family-oriented activities like watching a movie together. However, if your young child is <\/span>ready for their own cell phone<\/span><\/a> or tablet, you\u2019ll want to keep this in mind when setting up the right bedtime routine, and the screen time rules you apply before bedtime.\u00a0<\/span> <\/b>Many families enjoy settling down to watch a good movie, or their favorite series in the evening. Once movie night\u2019s over, though, try to <\/span>give your family some space and time to relax<\/b> before it\u2019s the moment to hit the hay. If you have a regular bedtime for your kids, agree on a time that you as a family should turn the TV off for the night. If you\u2019re in for a one-off movie session, start earlier than you normally would so you can ensure that precious hour of screen-free wind down starts after the credits roll. <\/span> Using a <\/span>screen time tool<\/span><\/a> is a great way to keep your family focused on daily routines. Qustodio allows you to <\/span>create a screen time schedule for your children<\/b>, where hours in the day are blocked out – for example, from 9pm to 10pm. During this time, they won\u2019t be able to engage with their connected devices. For the path of least resistance, you could even make this a rule for the whole family, putting away your own devices and concentrating on family time together before bed.\u00a0<\/span> 3. Create new bedtime rituals and habits<\/b><\/p>\n If you\u2019re introducing a \u201cno screen time before bed\u201d rule, you may want to consider trying <\/span>new activities that help you bond as a family and which allow your kids to wind down<\/b> before they nod off. Reading a story together, writing a journal entry, or relaxing with a guided meditation or yoga session could be an excellent way of signaling it\u2019s time to rest. These wind-down activities could then serve as excellent relaxation tools for your kids as they grow and become more independent.<\/span><\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/static.qustodio.com\/public-site\/uploads\/2022\/02\/18092702\/Blog_HowtoReduceScreenTimeBeforeBedInsideImage.png” alt=”Reduce family screen time before bed” title_text=”Blog_HowtoReduceScreenTimeBeforeBedInsideImage” align=”center” disabled_on=”off|off|off” _builder_version=”4.20.4″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n In a survey run by the <\/span>National Sleep Foundation<\/span><\/a>, 96% of teenagers between the ages of 15 and 17 observed that they brought some kind of technology into their bedroom. The survey concluded that <\/span>a deficiency in sleep was more likely to be present when both parents and children had electronic devices on in their bedrooms<\/b> past bedtime. <\/span><\/p>\n When it comes to teenagers, setting limits for screen time before bed may seem more challenging, but there are several things you can do to help keep device usage minimal and encourage your child to develop healthier sleep habits.\u00a0<\/span><\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]1. Keep devices out of the bedroom<\/b><\/p>\n <\/b>If your teenager is a serial scroller during those early morning hours, one option could be to create a device-free environment. <\/span>Keep TVs, tablets, cell phones and even laptops out of their sleeping space<\/b> – either round the clock, or past a certain time in the day if they prefer to do schoolwork in their room. Even if your child has a limit on screen time in the evenings, the simple fact that their cell phone or laptop is with them in the room adds the extra temptation to reach for it if they wake up during the night. <\/span> It\u2019s a good idea to explain the reasons behind why screen time at night is a concern, rather than simply imposing new rules \u201cfor their own good\u201d. Help your teenager understand the science behind <\/span>how technology use affects their sleep<\/span><\/a>, and why you care about it. Instead of just setting a rule, <\/span>talk to your teenager regularly about how their device use makes them feel<\/b>.\u00a0<\/span><\/p>\n Asking them questions such as \u201cWhen you stay up and scroll on your phone at night, how does it affect you the next day?\u201d, or \u201cHow does it make you feel if you\u2019re without your phone for several hours?\u201d could encourage them to be more mindful of their device usage and the consequences of their technology habits.<\/span> Screen time isn\u2019t just limited to the bedroom. Maybe your teenager doesn\u2019t have a structured or set bedtime routine (if you can, it\u2019s a good idea to encourage them to have one), but it\u2019s recommended to <\/span>limit device usage in the hours before bedtime, wherever they are in the house.<\/b> This will reduce their exposure to blue light and help signal that it\u2019s time to wind down for the night.\u00a0<\/span><\/b><\/p>\n For an easy way to set screen time limits that the whole family can follow, try a <\/span>parental control tool<\/span><\/a> that restricts device usage during certain times of day. By using a tool that applies the same rules daily, you can forget about looking at the clock or accidentally allowing your child to run over their limit – this can all be taken care of in the background!\u00a0<\/span> No matter your child\u2019s age, you\u2019re often the example for model behavior, so it\u2019s a good idea for your entire family to <\/span>become more mindful of how you use devices<\/span><\/a> before bed. If you\u2019re blocking screen time on your child\u2019s devices before they go to bed, set your own phone or laptop down during that time, so they see how you <\/span>engage in healthy screen time habits yourself.<\/b> Turn the TV off after a certain time each day, and leave your cell phone out of the bedroom – whatever helps your teenager recognize the effort you\u2019re putting in as a family to <\/span>reduce screen time before bed<\/span>, and enjoy better quality sleep.\u00a0<\/span> [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n By practicing good sleep hygiene, you\u2019ll find it much easier to fall asleep\u2026and stay asleep! Here are some easy ways your family can prioritize sleep and improve sleep quality:<\/span><\/p>\n <\/span><\/p>\nDoes screen time before bed affect sleep? <\/b><\/h2>\n
How long before bed should you turn off screens?<\/b><\/h2>\n
How to help young children reduce screen time before bed<\/b><\/h2>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]1. Agree on a time to turn the TV off<\/b><\/p>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]2. Set screen time limits on electronic devices<\/b><\/p>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” min_height=”151.9px” global_colors_info=”{}”]<\/p>\n<\/strong><\/h2>\n
<\/strong><\/h2>\n
Reducing screen time before bed for teenagers<\/strong><\/h2>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]2. Encourage your teenager to be mindful of their device usage<\/b><\/p>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]3. <\/b>Set screen time limits for both common areas and the bedroom<\/b><\/p>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]4. Model ideal device usage yourself<\/b><\/p>\n
\n[\/et_pb_text][et_pb_text _builder_version=”4.20.4″ _module_preset=”default” global_colors_info=”{}”]<\/p>\nTips for the whole family to get better sleep<\/strong><\/h2>\n