Are screens before bed really harmful, or is that overblown? 

Parenting Perspective 

The concern over using screens before bed is not overblown; it is a valid issue supported by a growing body of scientific evidence and the lived experience of countless families. Screen use before bed can genuinely affect a child’s sleep quality and overall well-being. The blue light emitted from these devices actively suppresses melatonin, the crucial hormone that signals to the body that it is time to rest, making it physically harder for a child to fall asleep. Furthermore, stimulating content from games or videos keeps their mind active and alert when it should be slowing down. 

While an occasional late-night family film may not cause lasting harm, frequent use can lead to restless nights, poor focus at school, and even noticeable mood changes over time. 

The Science of Screens and Sleep 

The primary issue is the blue light emitted from phones, tablets, and computers. This specific wavelength of light is particularly effective at tricking the brain into thinking it is still daytime, thereby delaying the natural sleep process. This effect is strongest in the one to two hours leading up to bedtime, which is why creating a screen-free buffer is so important. 

Create a Calming Wind-Down Routine 

Actively replace screen time with calming and connection-focused activities. This could include reading a book together, listening to a soft audio story, doing some gentle stretches, or simply having a quiet conversation about the day. This predictable, screen-free routine sends a powerful signal to the body and mind that it is time to prepare for restorative rest. 

Make the Bedroom a Screen-Free Sanctuary 

One of the most effective strategies is to make the bedroom a designated screen-free zone. By setting up a central charging station in another room, you remove the powerful temptation for a child to use their device after lights out. This simple rule prevents the common “just one more video” habit that can stretch screen use much later than intended and protects the bedroom as a place for peace and sleep. 

Prioritise Consistency Over Perfection 

While consistency is key, you do not need to be rigid to the point of conflict. Occasional, planned exceptions, such as watching a special programme together, can be balanced by maintaining healthy bedtime habits on all other days. The aim is to protect your child’s rest as a general rule, not to create a source of family tension. 

By setting clear limits on screens before bed and replacing them with more peaceful alternatives, you are giving your child the gift of deeper sleep, which leads to better moods, improved focus, and more energy for the day ahead. 

Spiritual Insight 

In Islam, the act of preparing for rest is part of caring for the body—a trust (amanah) from Allah—and using our time wisely. The Sunnah encourages ending the day with practices that calm the heart and increase our remembrance of Allah Almighty, such as reciting verses from the Quran or making personal supplications (dua). 

Allah Almighty states in the noble Quran at Surah Al Rome (30), Verse 23: 

‘And amongst His Signs (of the infinite truth) is your sleep, whether in the night or in the day, and your continuous discovery of His benefactions; indeed, in this there are (logical and rational) Signs for those nations who (are willing to) listen…’ 

This verse beautifully reframes sleep not just as a biological necessity, but as a divine sign and a gift from Allah, intended for our physical and spiritual renewal. 

It is recorded in Sahih Bukhari, Hadith 5017, that the holy Prophet Muhammad ﷺ said: 

‘Every night before sleeping, he would cup his hands together, recite Surah Al Ikhlas, Surah Al Falaq, and Surah An Nas into them, and then wipe his hands over as much of his body as he could.’  

This prophetic practice teaches us that ending the day with specific acts of remembrance brings both peace and protection. 

By reducing screen use before bed and embracing these faith-nourishing habits, you protect your child’s health and their spiritual well-being, ensuring they end their day in a state of tranquillity and remembrance.