The Truth About Screen Time and Sleep: What BCBAs and Families Need to Know
In the world of sleep science, there’s one hot topic that keeps grabbing headlines: screen time. It’s no secret that technology has become a massive part of our lives, and for many learners in the autism community, screens can feel like a lifeline. But when it comes to sleep, these glowing devices may be doing more harm than good.
Let’s unpack the juicy new research (Bauducco, 2024) and explore how screen time interacts with sleep, why certain learners are more at risk, and what we can do to help families set their learners up for bedtime success.
What’s the Connection Between Screen Time and Sleep?
At first glance, it might seem like a simple case of “turn off the tablet, and everything will be fine.” But it’s not that simple. Screen time can push bedtimes later in several ways:
Time spent awake before getting into bed: Engaging with screens often replaces wind-down activities, delaying the bedtime process. This delay can stretch into hours as learners become absorbed in their screens.
Time spent awake in bed: For learners using screens as a sleep aid, the stimulating content can disrupt the natural desire to sleep. This may lead to middle-of-the-night awakenings or fragmented sleep.
Light exposure from screens: Blue light from devices delays melatonin production, which is critical for sleep onset. For learners already struggling with self-regulation, this delay can exacerbate bedtime resistance.
Who’s Most at Risk?
The new research identifies several populations particularly susceptible to screen-related sleep disruption, including:
Learners with underactive behavior regulation systems and overactive reward-seeking tendencies (e.g., children and adolescents).
Those with poor self-control, emotional regulation difficulties, or a strong “fear of missing out” (FOMO has entered the chat).
Learners who become deeply immersed in activities or have a limited sense of time passage.
These challenges often overlap with the profiles of autistic learners, making it critical for BCBAs to support families in addressing screen time thoughtfully and systematically.
How Can BCBAs Help?
Here are some actionable strategies to guide caregivers:
Redefine the bedtime routine: Encourage families to move screen time earlier in the evening. Ideally, aim for at least an hour of screen-free activities before lights-out to allow melatonin production to begin.
Replace scrolling with closed-ended activities: Scrolling or autoplay features can be highly reinforcing but disruptive to sleep. Suggest alternatives like reading (short books or stories), puzzles, or simple crafts that offer natural stopping points.
Practice screen time transitions: Introduce structured transitions away from screens during the day to build tolerance for screen-free moments. Using visual schedules or countdown timers can ease resistance.
Focus on technology-free zones: Bedrooms should be device-free to remove the temptation of late-night scrolling. Handheld devices can stay in a designated charging station outside of the bedroom.
Why This Matters for Sleep and Learning
Sleep is essential for emotional regulation, memory consolidation, and cognitive performance—key areas of concern for our learners. By supporting families in managing screen time effectively, BCBAs can help optimize sleep outcomes and, in turn, improve the learner's overall quality of life.
