Sleep, Exercise, Screen Time & Kids

Atlas Rising
Oct 8
3 min read

The Research, The Reality, and What We’re Doing About It

There was an article in JAMA Pediatrics that really grabbed my attention—not just as a practitioner, but as a parent. The study looked at sleep, exercise, and screen time in children and the impact those factors have on their long-term health.

Let’s just say… if you’ve ever felt like it’s a constant battle to get your kids off screens, outside, and in bed on time—you’re not alone. But the consequences of not doing so are becoming clearer and more serious.

Here are a few key findings from the study that stuck with me—and what we’re doing in our home (imperfectly, but intentionally) to take action.

The Baseline: What Kids Actually Need

Let’s start with the facts:

Kids ages 6 to 12 need 9 to 12 hours of sleep every night.
Teens need 8 to 10 hours of sleep per night.
All kids should get at least 1 hour of vigorous physical activity each day.
Screen time (outside of schoolwork) should be limited to less than 2 hours per day. That includes phones, tablets, computers, and TV.

Now pause and ask: How often does that happen in your household?

(If your answer is, “Not often,” you’re definitely not alone.)

The Reality: Overweight & Obese Kids Are Missing the Mark

The study showed that:

Obese children were 43% less likely to meet these health benchmarks.
Overweight children were 20% less likely to meet the guidelines.

Kids who didn’t meet the recommendations were at significantly higher risk for:

Chronic health issues (obesity, inflammation, metabolic disorders)
Mental health challenges (including depression, anxiety, and attention problems)
Poor academic performance
Unhealthy lifestyle patterns that carry into adulthood

This isn’t just about numbers on a chart—this is real, long-term impact.

The Bigger Picture: It’s Not Just the Kids

Let’s be honest—adults could use these guidelines, too.

We’re all bombarded by screens. We stay up too late. We don’t move our bodies as often as we should. And the ripple effect on our energy, focus, weight, hormones, and mood is massive.

So yes, this study is about kids—but it’s also a powerful reminder for the rest of us.

I’ll be the first to admit: we’re not perfect in our house. Our kids have devices, sports schedules, school demands, and the same screen temptations as everyone else. But we’re making some key changes—and they’re starting to stick.

What We’re Doing Differently (And What You Can Try Too)

1. Using Screen Time Limits Intentionally

We don’t ban screens altogether—but we do set firm limits and build in structured screen-free time. After school is for movement and being outside first. Weekends allow for more flexibility, but we keep boundaries in place.

Many parents feel guilty about enforcing screen limits. Don’t. It’s not about punishment—it’s about protection.

2. Prioritizing Outdoor Movement Daily

This doesn’t have to be a CrossFit workout for kids. Riding bikes, playing tag, kicking a soccer ball around—whatever gets them moving, we’re all for it. Movement improves sleep, regulates mood, balances hormones, and burns off nervous system energy that builds up from all-day sitting and screens.

Pro tip: If you’re not getting outside and moving either, do it as a family. You’ll all sleep better.

3. Protecting Sleep at All Costs

We’re working hard to keep consistent bedtimes and create wind-down routines that don’t involve screens. Blue light glasses have helped me personally (and I’ll never go back), so we’ve started talking with the kids about how light affects sleep quality too.

A dark, cool room, no devices before bed, and a regular bedtime routine have made a huge difference.

4. Modeling What We Preach

Our kids pay more attention to what we do than what we say. That means we’ve got to walk the talk. We’re not perfect—and they know that—but we’re open about why these habits matter and how we’re working on them as a family.

Small Shifts → Big Impact

Here’s the truth: you don’t have to overhaul everything at once. But if your child (or you) are struggling with energy, weight, sleep, behavior, or mood—it might not be “just a phase.”

It might be rooted in something as basic (and fixable) as poor sleep, too much screen time, and not enough movement.

You can start with:

30 minutes earlier bedtime
20-minute walk after school
A screen-free zone during meals or before bed
Getting your own blue light blockers to model better screen hygiene

It doesn’t have to be overwhelming. Just start with one step.

Want Help Getting the Whole Family Healthier?

At Atlas Rising, we work with families looking for real solutions to modern challenges—screen time, energy crashes, hormone issues, nervous system overload, mood swings, and more.

Whether it’s custom nutrition, supplement support, nervous system coaching, or just helping your kids get better sleep and focus—we can help.