Screen Time vs. Sleep Time

Our brains have a special clock that tells us when to be sleepy and when to be awake. Screens (like TVs, tablets, phones, and computers) give off a special kind of blue light. This light can trick our brains into thinking it's still daytime, making it hard to fall asleep.When we don't get enough good sleep, we can feel grumpy, have trouble focusing in class, and have less energy for playing. That's why it's important to give our brains a break from screens before bedtime.

Leo loves playing his favorite video game. One night, he plays right up until his bedtime. When he gets into bed, his mind is still racing from the exciting game and his eyes feel wide awake from the screen's light.The Problem: Leo tosses and turns for a long time, unable to fall asleep.The Next Day: He feels very tired at school. It's hard for him to pay attention to his teacher, and he doesn't have much energy to play with his friends at recess.The Connection: The exciting game and the blue light from the screen told his brain to 'stay awake!' instead of 'time to sleep!'.

Maya's favorite way to relax is by watching funny animal videos on her tablet in bed. She thinks it helps her wind down, but the bright screen is just a few inches from her face.The Problem: Even after she puts the tablet away, her brain is buzzing. The light has stopped her body from making melatonin, the hormone that helps us feel sleepy.The Result: She has trouble falling asleep and wakes up feeling like she didn't get enough rest.The Fix: Maya could watch her videos earlier in the evening in the living room, not in her dark bedroom right before sleep.