Screens & Baby Sleep

Screens & Baby Sleep: What to Know by Baby’s First Year

That Blue Glow Could Be a Sleep Disruptor

We get it—sometimes the TV’s on in the background, or your baby gets a glimpse of your phone.
But if sleep is struggling, screen habits may be playing a bigger role than you think.

At Sleepy Little One, we support simple, research-backed routines—and that includes managing screen exposure in the first year.

Here’s what pediatric experts and sleep educators want you to know.

Why Screens Can Disrupt Baby Sleep

Screens emit blue light, which can:

• Disrupt melatonin production (the sleep hormone)

• Delay circadian rhythm development

• Overstimulate young brains before bedtime

• Replace quiet, connection-based routines with noisy visuals

Even if your baby isn’t actively watching, the sound and flicker can overstimulate their nervous system.

When It Matters Most

The impact of screens is especially noticeable:

• In the hour before bedtime

• During night feeds (bright phone lights = stimulation)

• When screens are used to calm fussiness before naps

In these moments, your baby’s brain needs wind-down cues—not rapid-fire imagery.

Simple Swaps That Support Sleep

✅ Use audio-only distractions
Play music or white noise instead of turning on the TV.

✅ Dim the environment, not just the lights
Soft voices, slow movements, and no flashing devices help prepare the brain for rest.

✅ Keep screens out of the sleep space
Avoid using phones during night feeds in the nursery—opt for red night lights or a low lamp instead.

✅ Replace screens with connection
Bedtime routines built around books, cuddles, and songs offer calm sensory input that enhances sleep, not delays it.

The Sleepy Little One Approach

We recommend screen-free routines starting 30–60 minutes before bedtime, especially as your baby nears 6–12 months.

This gives your baby time to:

• Calm their nervous system

• Follow predictable steps to wind down

• Settle into independent sleep more smoothly

Final Thought

Screens aren’t the enemy—but timing and context matter.
By protecting the hour before sleep, you’re giving your baby’s brain the best chance to rest well.

A calm wind-down = longer stretches, fewer wake-ups, and healthier habits long term.