Screen Time, Kids’ Mental Health, and What Parents Can Do
Why Parents Worry About Screens
Many parents worry about the long-term effects of screen time on their children's mental health. You're not alone in noticing meltdowns, restlessness, or trouble focusing after excessive screen exposure. A growing body of research is shedding light on these concerns. As a developmental-behavioral pediatrician in the DMV area (Washington, D.C., Maryland, and Virginia), I regularly hear from parents who want clear, evidence-based guidance on how screens affect children, especially kids with autism spectrum disorder (ASD) or attention-deficit/hyperactivity disorder (ADHD).
What the Research Shows
A study posted on arXiv.org, which analyzed data from over 50,000 U.S. children aged 6 to 17, found that four or more hours of screen time per day significantly increased the odds of anxiety, depression, behavioral problems, and symptoms similar to ADHD. The study also noted that risk factors such as low physical activity, irregular bedtimes, and insufficient sleep contributed to these associations.
In Australia, a review of 117 longitudinal studies confirmed that while moderate screen exposure has minimal impact, excessive use (particularly gaming) was strongly tied to mental health issues. Importantly, this relationship is two-way: children experiencing emotional difficulties may turn to screens more, but heavy usage can worsen problems like anxiety, depression, aggression, and attention difficulties.
How Screen Time Impacts Sleep
Another concern revolves around how screen use affects sleep. According to the Royal Children’s Hospital National Child Health Poll, 28% of school-aged children use screens in bed within an hour of sleep, and another 30% use them outside of bed during the same timeframe. This pattern is strongly associated with difficulties falling asleep. You should maintain a consistent bedtime and reduce screen exposure just before sleep to protect rest and emotional regulation.
Special Considerations for Children with Autism and ADHD
Research published in Frontiers in Psychiatry highlights that excessive screen use, particularly blue light exposure before bedtime, disrupts melatonin production and natural sleep-wake cycles. For children with autism (ASD) and ADHD, who already face higher rates of sleep disturbance, screen habits can make these challenges even harder. Poor sleep then worsens focus, learning, and behavior during the day.
As one of the best pediatricians for autism and ADHD in the DMV area, my role is to help families find balance: honoring the fact that screens are part of modern life while preventing them from interfering with development, sleep, and emotional well-being.
Practical Tips for Families
The goal isn’t to eliminate screens completely, but to make mindful adjustments that support healthier habits:
Limit total screen time to 2–4 hours daily. This includes phones, tablets, TVs, and gaming systems.
Avoid screens in the hour before bed. Protect natural melatonin production and sleep quality (a good tip for adults, too).
Replace some screen time with active play. Outdoor play, sports, or even indoor movement games help with mood and focus.
Maintain regular bedtimes and routines. Consistency supports emotional regulation.
Choose calming, educational content. Opt for shows or apps that encourage learning and reduce overstimulation.
Engage in co-viewing. Watching together builds connection, gives you insight into what your child is absorbing, and opens the door to conversation.
Screens aren’t the enemy but unchecked, they can impact your child’s sleep, focus, and emotional health. With thoughtful limits and routines, families can harness the benefits of technology without letting it take over.
If you’re in the Washington, D.C., Maryland, or Virginia area and are worried about your child’s screen time, attention, or behavior, reach out to our office today. As a specialist in autism and ADHD care in the DMV, I work closely with families to provide evaluations, strategies, and support tailored to each child’s needs. I’d love to help you.
