The 1% Club
9 of Spades
Avoid Screentime One Hour Before Bed
Medium Level
Did you know?
Using screens like TVs, computers or tablets before bed can make it harder for you to fall asleep.
They can delay feeling sleepy and trick your brain into staying awake, which can lead you to being tired the next day!
- Make your bed a screen-free zone, so that your dreaming isn’t interrupted!
- Put your electronic device on the other side of the room or shut away in a draw or box.
- Instead of staring at a bright light, swap this out for a book or write in a diary. Your brain and eyes will love you for it!
Just like your devices need to recharge, so do you!
Take a break from screens an hour before bedtime. The blue light from devices can lower melatonin levels (a hormone that helps you feel sleepy) and delay your ability to fall asleep.
A US study on children’s health found that as screen time increases, sleep time decreases. It’s as simple as that!1
Small changes CAN make a big difference – that’s what The 1% Kids’ Club is all about.
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Check out these articles, but don’t do it near your bedtime!
Calm blog:
Does screen time before bed *actually* affect your sleep? — Calm Blog
5 tips post:
5 Ways to Limit Screen Time At Bedtime | WhistleOut
- Educate your class about healthy screen-time habits and the negative effects of using electronics before bed.
- Begin by discussing their favourite games or TV shows and when they typically use screens.
- Encourage them to replace screen time with reading; by offering a book they can borrow for the week. You can challenge them to reach a certain page in that week and have quizzes on the book at the end.
- Include putting away electronic devices an hour before bed as part of your child’s bedtime routine.
- Limit screen time in the evening and consider using apps like ‘Freedom’ to block distracting websites or games.
- Instead of watching TV close to bedtime, suggest reading a book together, writing in a diary or doodling some adventures from the weekend. It’s a great way to unwind and enjoy quality time.
- Barlett, N.D., Gentile, D.A., Barlett, C.P., Eisenmann, J.C. and Walsh, D.A. (2012). Sleep as a Mediator of Screen Time Effects on US Children’s Health Outcomes. Journal of Children and Media, 6(1), pp.37–50.
doi:https://doi.org/10.1080/17482798.2011.633404.
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