Screen Time, Sleep and Active Play: Healthy Daily Habits for Ages 2 to 6

Introduction

Young children's days are made up of three kinds of time: time spent moving, time spent sitting, and time spent sleeping. The balance between them affects health, mood, behaviour and learning.

In 2019, the World Health Organization (WHO) published guidelines on physical activity, sedentary behaviour and sleep for children under five. They offer a helpful reference for families, alongside the play-based, active approach encouraged by NEP 2020 for the Foundational Stage.

Screen Time: Less Is Better

For children aged five and six, keep recreational screen time limited, predictable and well supervised.

Practical tips

• Keep screens out of mealtimes and bedtime. Avoid screens for at least an hour before sleep.
• Watch together. Choose slow-paced, age-appropriate content and talk about it.
• Avoid using screens to calm every upset. Children need to learn other ways to settle.
• Create screen-free zones, such as the dining table and bedroom.
• Be a role model. Children copy what adults do with their phones.

Sleep: The Hidden Learning Time

During sleep, young children's brains process the day's learning and their bodies grow and recover.

The WHO recommends that children aged 3 to 4 years get 10 to 13 hours of good-quality sleep in 24 hours, which may include a nap. Two-year-olds generally need a little more.

Building a bedtime routine

1. Fix a regular bedtime and wake-up time, including on weekends.
2. Follow the same calm steps each night: bath, pyjamas, brushing, story, sleep.
3. Keep the room quiet, dark and comfortable.
4. Avoid sugary snacks and screens before bed.
5. Offer comfort and reassurance, but keep the routine consistent.

Signs that a child may not be getting enough sleep include frequent irritability, difficulty waking, daytime sleepiness and more tantrums than usual.

Active Play: Moving Every Day

The WHO recommends that children aged 3 to 4 years spend at least 180 minutes a day in a variety of physical activities, of which at least 60 minutes is moderate-to-vigorous, such as running, jumping and climbing.

Active play supports:

• Strong muscles and bones.
• Balance and coordination.
• Better sleep and appetite.
• Confidence, cooperation and mood.

Easy ideas at home

• Dancing to music.
• Ball games and simple catching.
• Hopping, skipping and animal walks.
• Helping with household tasks like watering plants.
• Visits to the park or open play spaces.

A Healthy Day at a Glance

• Morning: wake at a regular time, healthy breakfast, active play.
• Daytime: preschool or learning activities, outdoor time, rest if needed.
• Evening: family time, play, a short screen period if any, dinner.
• Night: calm routine, story, regular bedtime.

Conclusion

You do not need a perfect schedule. Small, consistent habits — a little less screen time, a little more play, a regular bedtime — add up to healthier, happier children who are ready to learn.

At JUJU, our daily routine balances active play, focused learning, rest and joyful group activities.

Further reading

For the recommendations for children under five, see the WHO guidelines on physical activity, sedentary behaviour and sleep. The WHO guidance does not cover children aged five and six.