How to Prevent Video Games from Disrupting Your Child’s Sleep

Why Screens and Sleep Don't Mix Well

If you feel like your 8- or 10-year-old turns into a night owl the moment the game console is turned on, you're not imagining it. Video games—especially the action-packed ones your child loves—can make it incredibly hard for young brains to wind down at night. Even when your child insists they’re not tired after gaming, their body is signaling something different: heightened alertness, delayed melatonin production, and disrupted circadian rhythms.

Sleep is not just rest—it’s a crucial time when children's bodies and brains develop, recharge, and process information learned during the day. When sleep is sacrificed for screen time, even by an hour, it can have an outsized impact. You might see it in increased irritability, morning fatigue, or more struggles with schoolwork. Some children may even show heightened emotional reactivity after excessive evening screen time. (We recently explored why some kids become angry after screen use, and it often ties back to similar overstimulation.)

Understanding the Appeal: Why Games Are Hard to Turn Off

Modern video games are designed to make stopping difficult. Achievements, multiplayer interactions, endless levels—these features keep kids engaged. Understanding this can help you approach your child not with blame, but with empathy. It’s not simply a matter of willpower. Their brains are responding the way they’re designed to: craving rewards, connection, and fun.

But bedtime is not the time for high stimulation. What children actually need in those final hours of the day is a gradual winding down—not a cliff jump from digital adrenaline to lights-out. So how do we help them get there?

Transitions Are Everything

One of the most effective strategies is to create a clear and predictable transition from “screen time” to “sleep time.” And it’s not just about yelling "time’s up" five minutes before bed. Children thrive on rhythm and cues. Here’s what that might look like in real life:

• Set a clear stop time: For example, all screens off by 7:30pm. Be consistent—your child will eventually internalize this limit.
• Use a calm cue: Not all transitions have to be dramatic. A low light, a specific song, or even a particular snack can mark the shift.
• Offer an alternative: Don't leave a vacuum. Replace screen time with something soothing and engaging like reading, drawing, or calm audio time.

If you’re wondering how to bridge that energy drop-off from digital frenzy to bedtime calm, tools like audiobooks can help. The LISN Kids app for iOS and Android is a wonderful resource that offers original and age-appropriate audio stories and series for kids. It’s a gentle way to help your child transition away from screens without creating resistance—and to keep imaginations engaged while bodies settle down.

Addressing the Bigger Picture: Screen Habits During the Day

Of course, screen-time challenges don't begin and end with bedtime. They’re often cumulative. If your child is already spending a lot of time gaming or on videos throughout the day, the evening issues get compounded. You might want to explore how to create more balance overall. We go deeper into how to balance screen time and calm activities in another article, which many parents have found helpful.

It can also be useful to understand what's reasonable screen usage by age. If you're unsure whether your 8- or 9-year-old is getting too much exposure, check out our guide on screen time for 8-year-olds. Knowing the limits can help you set expectations your child can grow into.

When Resistance Shows Up

If your child reacts strongly—arguing, begging for “just 10 more minutes,” or melting down when it’s time to turn off the games—you’re not alone. Many parents face this. And while enforcing boundaries may feel exhausting in the short-term, especially after a long day, it offers long-term emotional and cognitive health benefits for your child.

Try making choices collaborative, where possible. For instance, ask your child which audiobook they’d like to listen to after game time ends, or let them help decide the evening routine sequence. This gives them some control within your boundary.

Also consider what kind of games they’re playing. Not all games are equally stimulating. There’s a growing category of educational and calming games that may be more suitable for the latter part of the day. Even subtle choices can make your evenings smoother.

Final Thoughts: It's a Practice, Not Perfection

Helping your child build healthy tech habits, especially around sleep, won’t happen in one night. It’s often trial and error, figuring out what works with your child’s temperament, routine, and needs. But each step toward a calmer evening routine helps. A consistent wind-down, balanced screen exposure, and calm alternatives like audio storytelling can all add up to better sleep—and better mornings.

And if, like so many parents, you sometimes hand over the game controller just to get through dinner or keep the peace, be gentle with yourself. You’re navigating a world designed to make moderation difficult, both for kids and adults. What matters is your willingness to support your child’s well-being—even if it's one bedtime at a time.