Almost every family has a screen rule. Far fewer have one that actually holds at 9 p.m. on a school night. Here's what the research says, and how to build a curfew the whole house can live with.
Written by Vita Globe Editorial Team | Reviewed against AAP guidance and systematic reviews
When should kids stop using screens before bed?
The American Academy of Pediatrics suggests turning screens off about an hour before bed and keeping phones and screens out of kids' bedrooms at night[1]. In a review of 67 studies, screen time was linked with shorter or later sleep in 90% of them[2], and bedtime device use was tied to less sleep in a meta-analysis[3].
Caveat: Most screen and sleep studies are observational, so they show links, not proof that screens alone cause poor sleep. But the curfew is low-cost and low-risk.
Sources: AAP · Hale & Guan 2015 · JAMA Pediatrics 2016 · Verified 2026-09-28
IN THIS ARTICLE
What does the research say about screens and kids' sleep?
Quite a lot, and it points one way. A systematic review of 67 studies found that screen time was adversely associated with sleep, mostly shorter sleep and later bedtimes, in 90% of the studies[2]. A later meta-analysis of 20 studies with more than 125,000 children found that using a portable device at bedtime was linked with roughly double the odds of inadequate sleep, and even having access to one in the bedroom was linked with worse sleep[3].
Why? Screens are engaging, so they push bedtime later. They're also a source of light in the evening. In a lab study, adults who read on a light-emitting tablet before bed took longer to fall asleep, had lower evening melatonin and were less alert the next morning than when they read a printed book[4].
What time should the family screen curfew start?
Aim for screens off about an hour before the youngest child's bedtime, as the AAP suggests[1]. Make it a household time, not a kids-only rule. That avoids the “why do you get to?” conversation and gives parents a wind-down too.
| Youngest child's bedtime | Household screens-off |
|---|---|
| 7:30 p.m. | 6:30 p.m. for kids' devices; shared TV off by 7 p.m. |
| 8:30 p.m. | 7:30 p.m. |
| 9:30 p.m. (teens) | 8:30 to 9 p.m., phones to the charging station |
Older kids and teens can have a later cutoff, but the same rule applies: devices off an hour before their own lights-out.
Where should devices sleep at night?
Outside the bedroom. A single family charging station in the kitchen or hallway is the simplest fix. Everyone's phone, tablet and handheld game goes there at curfew, including parents'.
Tips that make it stick:
- Buy a basic alarm clock so “I need my phone for the alarm” isn't a reason.
- Put the charging station somewhere you'll pass on the way to bed.
- Write the rule down. The AAP's Family Media Plan tool is a free way to agree on it together.
How do you get teens to follow a screen curfew?
Involve them. Teens are more likely to follow rules they helped create. Talk about why (sleep affects mood, sports and grades), agree on the time together, and let them pick what to do instead: music, a book, a shower, homework review.
Be ready for some pushback in the first week, and model it yourself. Our post on screen time, melatonin and anxiety explores how evening screens and stress are linked.
The honest summary
- Screen use, especially at bedtime and in the bedroom, is consistently linked with less sleep in kids.
- Aim for screens off an hour before bed and devices charged outside bedrooms.
- Make it a whole-family rule, including parents.
- The evidence is mostly observational, but the curfew costs nothing to try.
What should the family do instead of screens before bed?
Fill the hour with calm, predictable steps: bath or shower, pajamas, brushing teeth, books, quiet talk. In young children, consistent routines like these are linked with falling asleep faster and sleeping longer[5]. See our kids' bedtime routine that actually works for a ready-made version.
Our option
Vita Globe Happy Sleep Bundle
A screen curfew and calm routine come first. For occasional nights when sleep still won't come, the Happy Sleep Bundle keeps adult and kids' melatonin separate. It pairs our Melatonin 5mg Gummies for adults (5mg per serving) with Kids' Melatonin 1mg Gummies (1mg per gummy), so each person uses the formula dosed for their age group. Both are non-GMO and gluten-free, tested by an independent third-party lab, and intended for occasional sleeplessness. Check with your pediatrician before giving melatonin to a child.
Frequently asked questions
Is blue light the main reason screens hurt sleep?
It's one reason, but not the only one. Engaging content keeps kids up later, and devices in the bedroom are linked with later bedtimes. Night-mode settings may cut some light, but a curfew addresses all of these at once.
Should parents follow the screen curfew too?
Yes, as much as possible. Kids follow what they see, and adult sleep benefits too[4].
Is watching TV together before bed okay?
The AAP suggests that if screens are used in the evening, make it a family activity with calm content, ending at least an hour before bedtime[1].
What if my teen needs their phone for homework at night?
Set a firm end time for schoolwork, then the phone goes to the charging station. A laptop in a shared room is easier to manage than a phone in a bedroom.
Sources
- American Academy of Pediatrics, Center of Excellence on Social Media and Youth Mental Health. Screen time affecting sleep. aap.org
- Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007
- Carter B, Rees P, Hale L, Bhattacharjee D, Paradkar MS. Association between portable screen-based media device access or use and sleep outcomes: a systematic review and meta-analysis. JAMA Pediatr. 2016;170(12):1202-1208. doi:10.1001/jamapediatrics.2016.2341
- Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA. 2015;112(4):1232-1237. doi:10.1073/pnas.1418490112
- Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: sleep, development, and beyond. Sleep Med Rev. 2018;40:93-108. doi:10.1016/j.smrv.2017.10.007
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
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