Screen Time Before Bed: What the New Bedtime Boost Study Teaches Us (and How It Helps Your Child Sleep Better)

I believe in evidence-led, gentle, practical strategies to help babies and children (and their families!) sleep better.

One of the most common questions I hear from parents is:

“Are screens before bed really that bad for sleep — and how much does it matter for little ones?”

A recent UK study gives us the clearest answer yet and the results are both encouraging and practical.

A New Study Sheds Light

• The Bedtime Boost / PASTI Study (Parent-Administered Screen Time Intervention) was a large randomised controlled trial (RCT) involving families of toddlers aged 16 to 30 months.

• The study tested a simple idea: what happens if you remove all screen use during the hour before bedtime?

• Families in the intervention group were asked to go screen-free for seven weeks and were given a “Bedtime Box” filled with calm activities like storybooks, puzzles, and quiet play. Sleep was measured objectively using actigraphy (motion trackers) and parents also recorded bedtime routines and night wakings.

What the Researchers Found

The findings were small but meaningful — and they give us real evidence that reducing screens before bed can make a difference.

Sleep Factor	What They Observed	What It Suggests
Sleep efficiency (how much of the night is spent actually asleep)	Improved in the screen-free group	Children were sleeping more soundly
Night wakings	Slightly fewer	Removing screens helped reduce disruptions
Daytime naps	Slight reduction	Possibly a sign of more consolidated night sleep
Attention (tested the next day)	No measurable difference	Benefits mainly in sleep, not attention

Parents in the study said the change was realistic and sustainable, especially when they had a structured set of calming alternatives ready.

Why Screens Affect Sleep

Even though this study focused on toddlers, the same principles apply to older children — and even to adults!

Here’s why screens can interfere with sleep:

1. Blue light from screens suppresses melatonin, the hormone that tells the body it’s time to sleep.

2. Mental stimulation from videos or games keeps the brain active, delaying the natural wind-down.

3. Routine disruption: screens often replace predictable bedtime rituals that signal to the body that sleep is near.

When families reintroduce quiet, low-stimulation activities before bed, the body and brain have space to relax and prepare for rest.

What You Can Try at Home

Here are a few evidence-based ideas inspired by the Bedtime Boost trial that you can start tonight:

1. Create a “Screen-Free Hour” Before BedTurn off all screens — TVs, tablets, and phones — at least an hour before bedtime.

2. Build a “Bedtime Box”Fill it with calming, screen-free options your child enjoys:

   • Board books or picture books

   • Puzzles or simple toys

   • Soft music or gentle play

   • Colouring or drawing

3. Keep It ConsistentThe families in the study kept up the screen-free hour for seven weeks. Real change takes time — be patient and consistent.

4. Make It Family-WideWhen everyone joins in the no-screen routine, it’s easier for children to adjust and feel supported.

5. Adapt for Age

   • Babies: focus on soft light, soothing sounds, and cuddles.

   • Toddlers: reading, quiet play, gentle transitions.

   • Preschoolers: story time, calm chat about the day.

What This Means for Parents and Sleep Consultants

This study matters because it provides causal evidence — not just a correlation — that changing evening screen habits can improve sleep in young children.

As a sleep consultant, I see this as a small but powerful lever families can use: it’s free, it’s practical, and it often complements other parts of a good bedtime routine.

You don’t need to aim for perfection — just consistency and intention.

Final Thoughts

Screens are part of modern family life, and eliminating them completely isn’t realistic for everyone. But this new evidence suggests that making just one hour before bed a screen-free zone can help little ones fall asleep faster, stay asleep longer, and wake more rested.

Small, sustainable changes backed by good research are often the most effective.

Want Support Creating a Calmer Bedtime Routine?

If you’d like tailored, research-informed guidance to improve your child’s sleep, I’d love to help.

💜 Book a consultation with me! Let’s create a bedtime routine that works for your family - screens optional, sleep essential.