Our New Bedtime Routine: A Shift Toward Better

Our New Bedtime Routine: A Shift Toward Better Sleep and Playful Learning

In our family, we’ve recently made a big change to our evening routine, one that focuses on limiting screen time for our children during the most important hours of the day—between 3 PM and bedtime. As part of this new routine, we’ve decided to eliminate TV and tablet use before dinner, with the goal of encouraging more meaningful, imaginative play during this time. Instead of screen-based entertainment, we want our kids to engage with their play kitchens, dolls, toys, and books to spark creativity and help them unwind in a natural way.

We’ve noticed that limiting screen time in the late afternoon and evening has had a significant positive impact on our children’s overall behavior, sleep, and even their mood. This change was inspired by my research into child development, where I came across numerous studies highlighting the negative effects of excessive screen time on cognitive and emotional growth. Experts, including professionals from the National Health Organization and professors from Johns Hopkins University, agree on the importance of moderating screen use, particularly in the hours leading up to bedtime.

Research has shown that excessive screen time can have detrimental effects on several aspects of a child’s development. For example, studies have linked increased screen time with negative outcomes in language development, executive function, and academic performance. One large study, the Quebec Longitudinal Study of Child Development, found that increased exposure to screens in early childhood was associated with lower academic scores and poor classroom participation. This aligns with findings that excessive screen time can hinder attention, focus, and cognitive development, especially in younger children.

Language development is particularly sensitive to screen exposure. When children engage with screens—especially without interaction from adults—they miss out on critical opportunities for conversation, which is how they develop vocabulary and communication skills. In contrast, hands-on play and face-to-face interaction foster these skills in a more organic way, helping children develop a richer vocabulary and stronger social-emotional skills.

The biggest change we’ve made is removing screens from the post-school and pre-bedtime hours. While there may be educational value in certain apps or shows, I’ve noticed firsthand that screens right before bed seem to overstimulate our kids rather than calm them. The glow of a tablet or TV, combined with fast-moving content, seems to make it harder for them to settle down for the night. This overstimulation can affect their sleep quality, leading to longer times falling asleep and more restless nights.

Instead, we now encourage our children to engage in imaginative play, which is not only fun but also developmentally beneficial. Whether they’re pretending to cook a meal in their play kitchen or building with blocks, this kind of play fosters creativity, problem-solving, and emotional regulation—skills that are essential for their growth. Additionally, the focus on play helps establish a calming, relaxing atmosphere that prepares them for bed without the high-energy stimulation of screens.

We also believe that this routine brings back some of the magic of childhood, especially as we approach the holiday season. The spirit of Christmas is not just about presents and decorations, but also about reconnecting with the simple joys of play and togetherness. By nurturing these moments, we hope our children can develop a deeper sense of imagination and wonder, which will not only make the holidays more meaningful but will also help them sleep better and feel more at peace at night.

This change hasn’t always been easy, and there have certainly been moments of resistance, but the results so far have been worth it. Our children seem calmer, more focused, and ready for a good night’s sleep. It’s been a reminder that, while screens are an inevitable part of our world, they’re best enjoyed in moderation and with balance—especially when it comes to fostering healthy sleep habits and emotional well-being.

And this is our own experience and not every child is the same. This is just what’s working in our home and I thought I’d share it with y’all.