About Baby Proof: Baby Proof is a blog series that breaks down the latest child development research into simple, helpful tips for parents of young children. We translate big studies into bite-sized advice—so you can feel confident knowing what’s best for your baby, backed by science.
Getting a toddler to sleep can feel like a nightly battle. But what if one small change could make a big difference? A new study from the University of Bath shows that removing screens in the hour before bedtime helped toddlers sleep better—and wake up less at night.
It’s something many parents have heard before, but this study gives it real proof. Turning off the TV or tablet before bed actually helps.
What the study found
Researchers worked with more than 100 families with toddlers aged 16 to 30 months. These families were used to giving their kids screen time—like watching cartoons or playing on a tablet—right before bed.
Half the families were asked to replace screen time with calming, hands-on activities for one hour before bed. They got a “Bedtime Box” filled with things like books, puzzles and toys. The other half didn’t change anything.
After seven weeks, toddlers who had screen-free bedtimes fell asleep faster, slept more soundly and woke up fewer times during the night. Pretty impressive for such a simple switch!
Why screens can disrupt sleep
If bedtime has been tough in your house, this is a great place to start. Here’s how to try a screen-free bedtime routine:
- Turn off all screens at least one hour before bedtime
- Create your own “Bedtime Box” with books, soft toys, puzzles or quiet games
- Stick to a calming routine—bath, storytime, snuggles, bedtime songs
- Dim the lights to help your toddler’s brain get ready for sleep
You can also involve your toddler by letting them choose the book or bedtime activity. It gives them a sense of control and makes bedtime feel special.
Screen-free bedtime – start small, stay consistent
Screen time might be helpful during the day, but cutting it out before bedtime can lead to better sleep—and better mornings for everyone. Just one hour of screen-free bedtime before sleep can go a long way in helping your toddler rest, grow and thrive.
More Helpful Resources for Better Bedtimes
- Screen Time Plan Tool: from the American Academy of Pediatrics.
- Baby Proof: Physical activity helps babies get more sleep from First Things First
- Daniel Tiger’s Neighborhood – Bedtime Routine Video: From PBS Kids
