Dopamine and sleep: how to help your child relax and rest better

If your child finds it hard to wind down before bed—especially after screen time or active play—dopamine might be playing a role. This brain chemical helps with motivation and focus during the day, but when it remains high in the evening, it can interfere with sleep.

As a sleep consultant and mom of three, I see this all the time—including in my own home. My 7-year-old sleeps well most nights, but on the rare occasions we have a family movie night, bedtime becomes more challenging. He’s more restless, takes longer to fall asleep, and often wakes up less refreshed the next morning. While we absolutely treasure those family moments, we also try to maintain a consistent wind-down routine on most days—so that when fun exceptions come up, he’s better equipped to handle them.

Let’s take a closer look at what dopamine does, how it can disrupt sleep, and what you can do to create a better balance at bedtime.

Why high dopamine levels can make sleep difficult

Dopamine is a feel-good neurotransmitter released when we do stimulating or pleasurable things—like watching screens, playing video games, or eating sugary snacks. In the evening, though, too much dopamine can:

• Delay melatonin production – the hormone that helps the body fall asleep
• Keep the brain alert – making it harder to relax and wind down
• Increase the need for stimulation – children may ask for more screen time or active play
• Disrupt sleep rhythms – shifting bedtime later and reducing overall sleep quality

Studies show that screen time before bed is associated with shorter sleep, more night wakings, and excessive daytime sleepiness in children.

5 realistic ways to reduce dopamine before bedtime

You don’t need to overhaul your evenings or say goodbye to fun. But by creating calm and consistent routines on most nights, you give your child the tools to regulate their sleep better—even when plans change. Here are five gentle and effective strategies:

1. Turn off screens at least an hour before bed
   Blue light from screens delays melatonin. Try reading together, drawing, or playing soft music instead. Even a short break from screens can make a difference.
   
2. Skip sugar and intense play in the evening
   Sugary snacks and roughhousing can keep dopamine levels high. Go for calming snacks like banana or warm milk, and suggest quiet games or crafts as the evening winds down.
   
3. Use deep pressure input
   A firm hug, a weighted blanket, or a gentle massage can calm the nervous system and promote relaxation.
   
4. Keep a consistent bedtime routine
   Simple routines like brushing teeth, reading a book, and doing a few breathing exercises help the brain recognize it’s time for sleep. Repetition builds predictability—and predictability builds rest.
   
5. Add slow, rhythmic movement
   Rocking, light stretching, or swaying can help ease the transition into sleep by lowering arousal and activating the parasympathetic nervous system (the one responsible for rest and digest).

Final thoughts: it’s not about perfection—it’s about balance

We’re not here to suck the fun out of childhood. Life with kids is meant to be joyful, spontaneous, and full of connection. But when bedtime battles become a regular thing, it’s worth looking at what might be overstimulating your child—and how you can gently bring more calm into their evenings.

A good rule of thumb? Aim for 80% routine, 20% fun. The goal isn’t rigid structure, but a rhythm that helps your child rest well most of the time—so they can fully enjoy those movie nights, birthday parties, or sleepovers without it throwing everything off.

And if you feel stuck or overwhelmed, don’t hesitate to reach out. As a certified sleep consultant, I’m here to help you find strategies that work for your child and your lifestyle—with empathy, not judgment.

Sleep well!

Sara