Updated
How does screen time affect my child's sleep?
Limiting screen time and keeping regular sleep times helps young children get the good quality sleep they need.
Your child is not the general case. Ask about yours →
What it is
Screen time and sleep are both part of your child’s 24-hour day. The World Health Organization (WHO) looks at physical activity, sedentary screen time, and sleep together because they all affect your child’s health [3]. Less screen time and more sleep are linked to better cognitive development and healthier weight in children aged 1 to 4 years [3]. Sleep is essential for your child’s cognitive, physical, and psychosocial development [6][10]. Healthy sleep and screen habits are formed early in life and can shape habits through childhood and into adulthood [6].
WHO recommends specific amounts of sleep for young children:
- Infants under 1 year: 14–17 hours (0–3 months) or 12–16 hours (4–11 months) of good quality sleep, including naps [5].
- Children 1–2 years: 11–14 hours of good quality sleep, including naps, with regular sleep and wake-up times [1].
- Children 3–4 years: 10–13 hours of good quality sleep, which may include a nap, with regular sleep and wake-up times [1].
For screen time, WHO recommends:
- Infants under 1 year: screen time is not recommended [4][5].
- 1-year-olds: screen time is not recommended [2][4].
- 2-year-olds: no more than 1 hour of sedentary screen time; less is better [2][4].
- Children 3–4 years: no more than 1 hour of sedentary screen time; less is better [1][4].
Sedentary screen time means passively watching screen-based entertainment like TV, computers, or mobile devices. It does not include active screen-based games where movement is required [8].
What you can do at home
- Keep regular sleep and wake-up times for your child [1].
- Replace screen time with more physical activity while preserving sufficient sleep [5].
- When your child is sedentary, encourage reading and storytelling with a caregiver instead of screens [2][4][5].
- Do not restrain your child for more than 1 hour at a time (for example, in prams, strollers, high chairs, or strapped on your back) [2][4][5].
- Remember that quiet play and sitting time during meals are normal parts of the day and are not covered by these recommendations [3][7].
- The greatest health benefits come from meeting all three recommendations: more physical activity, less screen time, and longer sleep [3].
When to see a doctor or go to the emergency department
These guidelines are for healthy children under 5 years of age [5]. If your child has a disability or a medical condition, you may need additional guidance from a health professional [5][7]. These guidelines do not specifically address the needs of children with disabilities or chronic disease, and parents should seek advice from health professionals or early intervention services if needed [7][9]. If you have concerns about your child’s sleep, screen use, or development, talk to your doctor or paediatrician.
Common questions
Is any screen time okay for my 1-year-old? No. WHO recommends no screen time for 1-year-olds [2][4]. For 2-year-olds, screen time should be no more than 1 hour, and less is better [2][4].
What counts as screen time? Screen time is time spent passively watching screen-based entertainment such as TV, videos, computer games, or mobile devices. Active screen-based games that require movement do not count as sedentary screen time [8].
Do naps count toward sleep hours? Yes. The recommended sleep hours include daytime naps for children under 5 years [1][5][8].
What if my child sits quietly reading a book? Reading and storytelling with a caregiver is encouraged when your child is sedentary [2][4][5]. This is different from screen time and is good for development.
How do I know if my child is getting enough physical activity? Children 1–2 years should spend at least 180 minutes in physical activity of any intensity spread throughout the day [1]. Children 3–4 years should spend at least 180 minutes in physical activity, with at least 60 minutes being moderate-to-vigorous intensity [1]. More is better [1].
Sources
[1] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “SEDENTARY SCREEN TIME SEDENTARY SCREEN TIME GOOD QUALITY SLEEP GOOD QUALITY SLEEP PHYSICAL ACTIVITY PHYSICAL ACTIVITY”, p. 11 [2] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “minutes”, p. 11, 12 [3] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “Rationale”, p. 24 [4] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “SEDENTARY TIME • Infants (less than 1 year)”, p. 20 [5] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “14–17hours”, p. 10 [6] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “RATIONALE”, p. 14 [7] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “SCOPE AND PURPOSE OF GUIDELINES”, p. 15 [8] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “MVPA”, p. 7 [9] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “ACKNOWLEDGEMENTS”, p. 8, 9 [10] WHO — “Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age” (2019), section “RATIONALE”, p. 14
This guide summarises published paediatric guidelines. It is not medical advice and does not replace your paediatrician. In an emergency, call your local emergency number.
Free, no ads and no accounts — so a family who cannot pay for a paediatrician can still ask. If it helped you, help keep it that way. Support →