Screen time and Health
- Cassandra Padgett
- Mar 9
- 2 min read
Screen time has a well-documented impact on children's health, including their weight. The video (below), presented by Dr. Natalie Muth, explains the research behind how screen time affects health and provides tools for parents to make meaningful changes.
Screen time and Health
Impact of Screen Time on Weight and Health
A groundbreaking 2008 study showed that kids who were randomly assigned to have less screen time had a decreased Body Mass Index (BMI) compared to those who did not. Reducing screen time can help kids achieve a healthier weight.
Screen time may contribute to weight gain in several ways:
Replaces active playtime Every hour spent on a screen is an hour not spent on activities like running outside, playing sports, dancing, or building forts. These activities not only burn calories but also build strength and muscle, improve mood and focus, and teach social skills.
Mindless eating while watching Eating in front of a screen leads to greater food consumption, and kids learn to pair screens with snacks, which can trigger a desire to eat whether they are hungry or not.
Disrupts sleep Screen time before bed, particularly the blue light emitted, suppresses melatonin, the sleep hormone. The content keeps the brain activated, delaying bedtime and making it harder to fall asleep. Poor sleep disrupts hunger hormones, causing kids to feel hungrier during the day, crave high-calorie foods, and have less energy for physical activity.
Constant food advertising Children see hundreds of food ads on screens daily, overwhelmingly promoting sugary foods, fast foods, and processed junk foods. This exposure shapes what foods kids want, what they ask parents to buy, and normalizes unhealthy eating.
Overall less movement More screen time means more sitting throughout the day, less spontaneous movement, and more sedentary transportation, which adds up to less energy burned.
Tips for Parents
To manage screen time without battles, Dr. Muth suggests:
Set screen-free zones These areas are screen-free for everyone, including parents, such as bedrooms (no phones, TVs, or tablets overnight) and the dining table (no screens during meals or snacks).
Set clear times when screens are off For example, during meal times, one hour before bedtime, during family time, and during homework (unless needed for an assignment).
Replace, not just restrict Offer appealing alternatives to screens to crowd out the time, such as outdoor play, sports, board games, puzzles, reading, arts, crafts, building projects, music, dance, cooking, and in-person time with friends.
Model the behavior you want to see Minimize constant phone checking, watching TV or being on the phone instead of playing with kids, or taking the phone to bed. Be fully present during conversations and show that life exists beyond screens.
Use privacy and controls Implement restrictions to limit children's access to manipulative online content.
Create a Family Media Plan The American Academy of Pediatrics (AAP) recommends this resource. Customize a plan together, choosing doable steps and getting all family members on board to ensure a team approach to positive changes.
If your family could use more support to improve health habits, download our free 7-day family Kickstart, or book a free 15-minute Discovery Call.
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