As families prepare for the new school year, health experts say now is the perfect time to reestablish healthy routines, and that includes limiting screen time before bed.
According to experts, about 90% of Texas school-age children spend two or more hours each day on screens outside of school, with usage often increasing during the summer months. As students transition back to earlier bedtimes and morning routines, reducing evening screen time can help improve sleep quality.
Dr. Kovalenko says parents should begin shifting children’s attention away from electronic devices before bedtime to ensure screen use doesn’t interfere with sleep.
“We want to turn off all electronics and not have any of that blue screen light in our faces. And usually we do recommend keeping electronics outside of the bedroom, including TVs, phones, everything like that. Just keeping it outside the bedroom to support sleep.”
Blue light emitted from phones, tablets, televisions and other electronic devices can interfere with the body’s natural production of melatonin, the hormone that helps regulate sleep. Experts say reducing exposure before bedtime can make it easier to fall asleep and get better-quality rest.
Tips for healthier bedtime routines
Health experts recommend:
- Turn off electronic devices 30 to 60 minutes before bedtime.
- Keep phones, tablets, televisions and other electronics out of the bedroom.
- Establish a consistent bedtime and wake-up schedule before school starts.
- Encourage calming activities before bed, such as reading a book or taking a bath.
Dr. Kovalenko notes these recommendations aren’t just for children.
Adults can also benefit from putting devices away before bed, as limiting evening screen time can improve sleep quality and help people wake up feeling more rested.
With the first day of school approaching, experts say creating healthy bedtime habits now can help students start the year well-rested and ready to learn.