Screen time before bed negatively affects children's sleep and behavior

Dutch youth doctors are increasingly concerned about the quality of sleep among elementary school-aged children, citing excessive screen time before bed as a significant contributor to poor sleep. According to experts, many children are either excessively tired or overly energetic during the day due to inadequate sleep the night before.

AJN Jeugdartsen Nederland, the scientific association for pediatricians, is calling attention to the issue. "Looking at a screen right before bed can make it much harder for children to feel sleepy," said Margreet Harskamp of AJN. "You need to feel sleepy to fall asleep and sleep soundly, but screens—such as phones, tablets, computers, and TVs—disrupt that process."

The impact of insufficient sleep can be far-reaching, affecting children's ability to concentrate and behave appropriately in school. Harskamp explained that poor sleep can lead to issues like inattentiveness, difficulty focusing on independent work, and even mood swings or hyperactivity in class. "We often hear from parents that their children are struggling to fall asleep, or are even scared of going to bed at night," she added. "Some schools also report that kids are overly hyperactive, prompting concerns that they may need to be tested for ADHD."

Before considering an ADHD diagnosis, Harskamp suggests evaluating whether the child is getting enough sleep. "If we improve their sleep, the behavioral and concentration problems often resolve on their own," she explained. "But parents often don't realize that sleep could be the root cause."

RTL Nieuws conducted a survey revealing that 12 percent of parents believe their child struggles to fall asleep due to screen time before bed. However, 59 percent think screen time has no effect on their child's sleep, while another 12 percent claim screens help their child sleep better.

Despite these mixed opinions, the survey also uncovered troubling sleep patterns among children. While nearly all parents believe their children generally sleep well, 25 percent report their child frequently wakes up too early. Additionally, 14 percent say their child regularly wakes up feeling unrested, and another 14 percent note that their child has difficulty falling asleep. In some age groups, these figures are as high as 20 to 35 percent.

Harskamp emphasized that the amount of sleep needed varies greatly among children, and some kids have a strong biological clock. "Some children may feel tired in the evening, even if they use screens before bed, and can still easily fall asleep. But for others, it doesn’t work that way," she noted.

The issue of screen time before bed is exacerbated by the stimulating effects of playing games or watching videos on electronic devices. "Although children might appear to be still while using a device, they are processing a lot of stimuli. The light from screens, in addition to the sound, can make them more alert, which goes against the body's natural sleep signals," Harskamp said. "When children keep playing or watching, they may ignore their own tiredness and delay sleep."

Harskamp provided several tips for parents struggling with children who have difficulty falling asleep or are excessively tired during the day. "Children who spend more time outdoors during the day generally sleep better," she said. "Two hours of outdoor play is highly beneficial. There's a role for the government and schools to ensure children have access to safe routes and plenty of playgrounds."

Establishing a consistent sleep routine is also key, according to Harskamp. "Young children often go to bed later but still sleep in longer. When they start school at age four, parents may need to adjust their child's bedtime to get up early enough for school, which can take several months to adjust."

The pediatrician also recommended a calming pre-bedtime ritual. "Some children enjoy a bath or shower before bed, followed by brushing their teeth. Reading a book or playing a quiet game in the final hour before sleep is a good idea. Something calming and quiet, with no screens."