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Digital Sunset: How Screen Time Affects Kids’ Sleep and Eye Health
- Keshav Narain, M.D.
- Sep 16
- 3 min read
Think about the last time you tried to get your child off a screen at bedtime. Maybe it was a tablet, video game, or even homework on a laptop. The struggle is real—and it’s not just about setting limits. Growing research shows that excessive screen time, especially at night, is affecting kids’ sleep and eye health in ways we can’t ignore. That’s where the idea of a digital sunset comes in—helping families reduce screen exposure before bedtime to restore healthier sleep and vision.
Why Screens Affect Kids Differently: Digital Sunset
Children and teens are still developing both physically and neurologically, which makes them more sensitive to the effects of digital devices. Blue light from screens interferes with melatonin production—the hormone that tells the body it’s time to sleep. When melatonin levels drop, the natural sleep-wake cycle gets delayed, making it harder for kids to fall asleep and stay asleep.
But it’s not only the light. The content matters, too. Social media scrolling, late-night gaming, or binge-watching videos keeps the brain alert at a time when it should be winding down. Studies have consistently shown that heavy evening screen use is linked with shorter sleep duration, delayed bedtimes, and more frequent sleep problems. Add in the discomfort of digital eye strain—things like headaches, dryness, or blurry vision—and settling into sleep becomes even more difficult.
What the Research Tells Us
The data is clear. A systematic review by Stiglic and Viner (2019) found that children with more evening screen exposure were more likely to experience poor sleep quality and shorter sleep duration. Hale and Guan (2015) reported that bedtime screen use in adolescents was strongly tied to later sleep onset and reduced total sleep. Even younger children are not immune. Carter and colleagues (2016) showed that preschoolers with greater screen use often slept less overall and woke more during the night. As Dr. Keshav Narain points out, protecting children’s eyes and sleep habits is not optional—it’s foundational to long-term growth and well-being.
Parent-Friendly Solutions
The encouraging news is that small adjustments can make a big impact. Families who set a “digital sunset”—turning off devices an hour or two before bedtime—often see improvements in how quickly kids fall asleep. Replacing screens with calming routines like reading, storytelling, or quiet play helps the body shift naturally into rest mode. During the day, encouraging the 20-20-20 rule—looking at something 20 feet away for 20 seconds every 20 minutes—can ease eye strain and make nighttime more comfortable. Keeping phones, tablets, and gaming consoles out of bedrooms also helps protect sleep environments. And when parents model these habits themselves, kids are far more likely to follow along.
The Bigger Picture
Screens aren’t disappearing anytime soon. They offer valuable benefits for education, creativity, and entertainment. The real challenge is balance. By being intentional about how children use devices, especially at night, we can safeguard their vision, protect their sleep, and give them the foundation they need for healthy growth, focus, and emotional well-being.
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References
Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association between portable screen-based media device access or use and sleep outcomes: A systematic review and meta-analysis. JAMA Pediatrics, 170(12), 1202–1208. https://pubmed.ncbi.nlm.nih.gov/26569521/
Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50–58. https://pubmed.ncbi.nlm.nih.gov/25599220/
Stiglic, N., & Viner, R. M. (2019). Effects of screentime on the health and well-being of children and adolescents: A systematic review of reviews. BMJ Open, 9(1), e023191. https://pubmed.ncbi.nlm.nih.gov/30624185/
Narain, K. (2025). Studies and lectures on digital eye strain and pediatric sleep health. South Bay Retina. Retrieved from southbayretina.com
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