Does your toddler seem full of energy right before bed? If they are lively, particularly after screen time, playdates, or stimulating activities, it could be more than just a busy day. Dopamine, the brain’s “feel-good” chemical might be playing a role. Dopamine is a neurotransmitter crucial for motivation, pleasure, and alertness. While it’s essential for daytime activities, elevated dopamine levels in the evening can interfere with your child’s ability to fall asleep. I’ll guide you through easy, sleep consultant–approved tips to help your little one shift from the chaos of the day to a more peaceful bedtime routine.
How Dopamine Affects Your Child’s Sleep
Dopamine, often dubbed the “feel-good” chemical, is released during pleasurable or stimulating activities, including screen time and interactive games. Dopamine is great during the day, but too much of it in the evening can leave your child overstimulated and struggling to settle down for sleep. As a sleep consultant, I often see how the effects of elevated dopamine can disrupt natural wind-down cues.
Elevated Dopamine Levels in the Evening
If your toddler has elevated dopamine levels in the evening, they may experience the following effects:
- Delayed Melatonin Production: Dopamine suppresses melatonin, the hormone that regulates sleep-wake cycles, making it more difficult for your child to fall asleep.
- Increased Restlessness: High dopamine levels can keep the brain in an alert state, preventing your child from winding down.
- Stimulation-Seeking Behaviors: Children may seek more activity or screen time, which can push bedtime even later.
- Disrupted Sleep-Wake Cycles: Evening stimulation can shift sleep patterns, leading to inconsistent or delayed sleep schedules.
Research shows that excessive screen time, particularly before bed, is linked to shorter sleep duration and poorer sleep quality in children. Research has found a significant connection between bedtime media use and inadequate sleep quantity, poor sleep quality, and excessive daytime sleepiness (Pickard et al. 2024).
Improving Dopamine Levels for your Childs Sleep
Limit Screen Time at Least One Hour Before Bed
Screens emit blue light, which can interfere with melatonin production. Encourage quiet activities like reading or drawing instead.
Avoid Sugary Snacks and Stimulating Activities in the Evening
Sugary foods and active play can elevate dopamine levels. Opt for calming snacks, such as a banana or warm milk, and engage in relaxing activities.
Incorporate Deep Pressure Activities
Deep pressure, like a firm hug or gentle massage, can help your child relax, especially if they need sensory regulation.
Create a Consistent, Calming Bedtime Routine
A predictable bedtime routine signals to the brain that it’s time to wind down. Activities like reading a book or practicing gentle breathing exercises can support this transition.
Supporting Your Child’s Sleep
While dopamine is vital for motivation and learning, elevated levels in the evening can hinder your toddler’s ability to fall asleep. Implementing these strategies can help transition your child from an alert state to a calm, sleep-ready one, leading to more restful nights for the entire family.
Sources:
Pickard, H., Chu, P., Essex, C., et al., 2024. Toddler Screen Use Before Bed and Its Effect on Sleep and Attention: A Randomised Clinical Trial. JAMA Pediatrics, 178 (12), 1270–1279. Available from: https://jamanetwork.com/journals/jamapediatrics/fullarticle/2825196
