Avoid screens during the hour before bedtime.

Instead, aim for 20–30 minutes of calming activities, such as:

• bath or shower

• reading together

• quiet drawing or colouring

• listening to a story

Consistent calming routines help prepare the brain for sleep.

It can take time for children to adjust when screen use is reduced. Initially children may request screens more often, but introducing consistent alternatives helps them gradually develop other ways to regulate their emotions and energy levels.

Over time, these activities can support improvements in:

• emotional regulation

• attention and concentration

• sleep

• participation in daily routines

Children may become very upset or dysregulated when devices are turned off or taken away. This might include crying, anger, shouting or difficulty calming down.

Screens can sometimes provide fast and highly stimulating content, which can make it harder for children to transition back to everyday activities.

When this happens, children may become less interested in other forms of play or interaction.

If screens begin replacing play, children may show less interest in toys, outdoor activities, drawing, building or imaginative games.

Children who use screens close to bedtime may experience:

• difficulty settling

• later bedtimes

• disrupted sleep

• tiredness during the day

Sleep difficulties can also contribute to challenges with attention, mood and behaviour.

Parents or teachers may notice that a child becomes easily distracted or struggles to stay engaged in activities that require sustained attention.

However, as Occupational Therapists working with children and families, we are increasingly noticing situations where screen use is beginning to affect a child’s behaviour, sleep, attention or ability to engage in everyday activities.

Screens themselves are not necessarily the problem.

The key issue is often how much time children spend using them and what activities they replace during the day.

Children learn and develop best through movement, play, interaction and real-world experiences. When screens begin to take up a large part of the day, children may miss opportunities to develop important skills such as emotional regulation, attention, social interaction and problem solving.

Recognising early signs that screen use may be becoming a difficulty can help families make small changes that support healthier routines.

Examples:

• No screens during meals

• No screens 1 hour before bedtime

• Devices charge outside bedrooms overnight

• Screens used in shared family spaces

• One screen-free family activity each day

This helps families create structure rather than strict bans.