Screens and sleep: why a phone curfew helps
Why bright screens near bedtime can make winding down harder, and how to set a curfew that sticks.
By Best Sleep Trackers · Updated October 18, 2026
Phones are fun, stimulating and always there, which is exactly the problem at bedtime. The AASM’s statement on school start times advises avoiding electronic devices close to bedtime (Watson et al., 2017).
Set a curfew that works
- Choose a bedtime with the school-night bedtime calculator or the bedtime calculator.
- Pick a lead time, commonly 30 to 60 minutes.
- Use the screen curfew timer. It counts down and can send a notification when it is time to put the phone down.
Make it stick
- Charge the phone outside the bedroom or across the room.
- Replace, don’t just remove: read, stretch, or follow a wind-down routine.
- Agree it as a family so it feels fair, not like a punishment.
- Alarm needed? Use a cheap alarm clock.
Parents
Be honest about your own habits. Children copy what they see. See why teens fall asleep late for why evenings feel so alive at this age.
The timer runs in your browser, so keep the tab open. If sleep problems last for weeks, talk to a doctor.
Sources
Related articles
- Adult sleep White, pink and brown noise: do sleep sounds help? What white, pink and brown noise are, who finds them helpful, and how to use sleep sounds safely.
- Adult sleep A wind-down routine that works: the last 30 minutes before bed How to build a simple, repeatable evening routine, and how to use a countdown to keep to it.
- Teen sleep Why teens fall asleep late (and what helps) Teen body clocks shift later. Here is what experts say and what families can do.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.