This week pupils have been learning about how screen time affects sleep. Research shows that late-night scrolling, gaming, or watching videos can delay sleep and reduce focus the next day. One reason is that the “blue light” from screens lowers melatonin, the hormone that tells our bodies it’s time to sleep. Pupils also explored healthy habits such as setting a “digital bedtime,” reading or listening to music before sleep, and reducing notifications at night.

We encourage families to support these habits at home by agreeing screen-free times before bed and creating a calm bedtime routine. Even small changes, like charging phones outside the bedroom, can improve sleep quality.

Help & Guidance Links

• NHS – Why lack of sleep is bad for your health

• Childline – Sleep tips for young people

• Sleep Foundation – Teen sleep and technology

• Apple – Set up Screen Time

• Google – Family Link & screen limits

iPhone (Night Shift + Dark Mode)

Turn on Night Shift (reduces blue light):

1. Open Settings → Display & Brightness → Night Shift
   
   

2. Scheduled: choose Sunset to Sunrise or set a custom time
   
   

3. Adjust Colour Temperature slider (More Warm = less blue light)
   
   

4. Quick toggle: open Control Centre, press-and-hold the brightness bar, tap Night Shift. Apple Support+1
   
   

• Apple’s official guide: “Use Night Shift on your iPhone, iPad and iPod touch.” Apple Support
• Visual, step-by-step screenshots (UK charity AbilityNet): “Reduce blue light in iOS 17.” My Computer My Way

Turn on Dark Mode (darker theme for low light):

1. Settings → Display & Brightness → Dark
   
   

2. Or in Control Centre: press-and-hold brightness → tap Dark Mode
   
   

3. To schedule: Settings → Display & Brightness → Automatic → Options. Apple Support
   
   

• Apple’s official Dark Mode instructions (UK page available): “Use Dark Mode on your iPhone and iPad.” Apple Support

Android (Night Light) – steps can vary slightly by brand

Stock Android / Pixel (Night Light):

1. Settings → Display → Night Light
   
   

2. Toggle On, set Schedule (Custom time or Sunset to sunrise)
   
   

3. Adjust Intensity
   
   

4. Quick toggle: pull down Quick Settings and tap Night Light. Google HelpAndroid Open Source Project
   
   

• Google’s help page for Pixel: “Change your screen color at night.” Google Help
• Visual, step-by-step screenshots (Android 12/13/15): AbilityNet guides. My Computer My Way+2My Computer My Way+2

Samsung Galaxy (Eye comfort shield):

1. Settings → Display → Eye comfort shield
   
   

2. Choose Adaptive (automatic) or Custom and Schedule
   
   

3. You can also toggle it from Quick Settings. Samsung es+1