Evening Reading or Screen Time: Which Is Better for Your Child’s Sleep?

Why the Bedtime Routine Matters More Than You Think

By the time 8 p.m. rolls around, most parents are running on fumes. Dinner’s done (or halfway done), homework may still be on the table, and your child is already in pajamas—hopefully. But when it comes to winding down before bed, one question often looms: should I let my child read a book or watch a little screen before sleep?

If your child struggles with falling asleep easily, staying asleep, or waking refreshed for school, this choice is more important than it may seem. Sleep is deeply tied to cognitive performance at school, emotional regulation, and even long-term mental health. Helping your child establish healthy bedtime habits is one of the most powerful, lasting gifts you can give.

Screens Before Bed: What Science Tells Us

Many families reach for screens in the evening simply because they provide a moment of calm. A cartoon can keep kids occupied while parents handle chores or a last-minute work email. But while it's convenient in the short term, screen time close to bedtime is linked to several sleep disruptions.

Studies show that the blue light emitted by phones, tablets, and TVs can suppress melatonin—the hormone that tells our bodies it’s time to wind down. When melatonin is delayed, so is sleep. Screens also tend to stimulate rather than soothe. Quick cuts, bright visuals, and engaging content—even if educational—keep the brain active when it should be calming down.

In real life, the impact can look like a child who doesn’t seem tired at bedtime even after a long day, or one who tosses and turns long after lights out. Over time, these disrupted sleep patterns can evolve into chronic issues that impact school performance. In fact, poor sleep is strongly linked to learning difficulties, especially in kids aged 6 to 12.

The Quiet Power of Reading Before Bed

In contrast, reading—or even listening to a story—helps transition the mind and body toward rest. Whether your child is reading on their own or you're sharing a chapter together, the slower pace and imaginative focus of stories help reduce cortisol (the stress hormone), lower heart rate, and signal safety to the nervous system.

Many parents find that children who read before bed fall asleep faster, and stay asleep longer. The act of reading transforms the room into a restful environment, mentally separating the energy of the day from the calm of the night.

Of course, not all children are enthusiastic readers, especially those who experience academic struggles. If your child resists reading or finds it difficult, audiobooks can offer the same mental benefits without the performance pressure. Listening can still engage imagination, provide emotional comfort, and ease the mind into sleep.

Creating Nourishing Nighttime Rituals

Instead of rigid rules around screens, think about building a full nighttime rhythm that truly supports your child’s sleep and learning. According to research, a predictable bedtime routine doesn’t just help kids fall asleep faster—it actually improves their academic focus. Better sleep leads to sharper attention in class, fewer behavior issues, and more resilience during stressful school days.

If you're just beginning to shift the bedtime routine, consider these gentle transitions:

• Start with just 15 minutes of screen-free time before bed, gradually increasing it.
• Create a sacred reading space in bed—including soft lighting, a cozy blanket, and a few books or listening options to choose from.
• If your child struggles with reading alone, try calming audio stories as an alternative.

This is where supportive tools can truly help. The LISN Kids App, available on iOS and Android, offers a curated collection of original audiobooks and series created especially for children aged 3–12. It’s a gentle, screen-free bridge between the busyness of the day and the restfulness of night. The app can be particularly helpful for children who find reading challenging but still crave stories that engage their imagination and calm their minds.

When the Day Shows in the Night

Children often carry the emotional residue of the school day into the evening. Anxiety over math homework, a conflict with a friend, or a difficult teacher interaction can leave them wired or withdrawn. In such cases, screen time may feel like an escape, but it's often a distraction more than a solution.

Listening to a gentle, emotionally validating story—whether you read it or play it aloud—offers a healthier way to process that emotional load. As much as we might assume they're just tired or cranky, many kids show their internal stress through disrupted sleep. Helping them release that stress before bed can improve both sleep quality and daytime focus.

What Works for Your Family

There’s no perfect formula, and what works for one child might not suit another. Some families ease into bedtime with a board game or bath before stories. Others rely on calming audio options or allow a short video story—earlier in the evening—to ease the transition away from longer screen sessions.

Instead of seeking the “perfect” bedtime routine, look for what feels sustainable and calming to both you and your child. If the wind-down time is strained, hurried, or filled with negotiation, it may not offer the recovery their nervous system needs. For more ideas, you can explore how to create a peaceful and effective bedtime routine.

Night after night, these small habits accumulate. Over time, they can transform not only how your child sleeps, but how they wake, learn, and grow. A good bedtime is the beginning of a good tomorrow.