Childhood Obesity Awareness Month: The Role of Sleep and Technology in Childhood Obesity

September is Childhood Obesity Awareness Month—a vital time to emphasize two often-neglected factors that contribute to childhood weight gain: sleep and technology use. While discussions about childhood obesity often focus on nutrition and exercise, sleep quality and screen habits are just as important. By understanding these connections, families can make simple yet impactful changes to enhance their children's health.

How Can Sleeping—or Not Sleeping—Make You Gain Weight?

It sounds strange, right? Most people think weight only comes from what you eat or how much you move. However, research indicates that sleep—and the amount of sleep you get—can significantly impact weight gain, particularly in children. Let’s break down why, and what families can do to help.

The Sleep–Weight Connection

When kids don’t get enough sleep, their bodies release more ghrelin, the hormone that makes us feel hungry, and less leptin, the hormone that tells us we’re full. This hormone imbalance causes children to crave high-calorie, low-nutrient foods, such as chips, soda, or sweets. At the same time, being tired during the day often means less energy for play, sports, or exercise. Over time, this cycle of eating more and moving less can lead to weight gain.

• An extensive study published in Pediatrics found that children who regularly sleep less than recommended are 1.5 times more likely to be overweight than their well-rested peers.

  
  

• Another study followed children from infancy and found that those who slept less than 10 hours a night before age 3 were at a much higher risk of being overweight by age 7.

  
  

• A review of dozens of studies confirmed the same pattern: short sleep duration consistently raises the risk of obesity in children and teens.

  
  

As you can see, your child's sleep really does affect their weight and health.

Recommended Sleep for Kids

The American Academy of Sleep Medicine recommends that children get 8 to 12 hours of sleep every night, depending on their age.

• Ages 6–12: 9–12 hours per night

• Ages 13–18: 8–10 hours per night

  
  

Getting enough sleep doesn’t just lower the risk of obesity. It also improves school performance, mood, and behavior. Children who sleep well are more focused in class, have steadier emotions, and are better able to make healthy choices throughout the day.

And while we’re on the topic—don’t forget to take care of yourself, too. Most adults need at least 7 hours of sleep each night for good health. When parents are well-rested, they’re better able to support their children, model healthy habits, and keep family routines on track.

The Technology Trap

Screen time is another big piece of the puzzle. Kids today spend hours on phones, tablets, or video games—often while snacking. Screens also expose them to endless ads for fast food, sugary cereals, and soda. Research shows that kids who spend more than two hours a day on recreational screen time are much more likely to be overweight.

Worse, using screens at night makes it harder to fall asleep. The “blue light” from devices tells the brain to stay awake, which cuts into much-needed rest.

What You Can Do

You don’t need fancy equipment or expensive programs to make a difference. Small, consistent changes can help your child sleep better and spend less time in front of screens.

Tips For More Sleep

• Stick to a schedule. Try to keep a regular bedtime and wake-up time, even on weekends. Consistency helps the body’s “internal clock.”

  
  

• Create a calming routine. Reading a library book together, stretching, or listening to music before bed can help kids wind down.

  
  

• Keep bedrooms device-free. Charge phones and tablets in the kitchen instead of the bedroom with a set check-in time at least 1 hour before lights out.

  
  

Screen Time Strategies

• Set tech-free zones. Keep the dinner table and bedrooms screen-free to encourage family meals and better rest.

  
  

• Swap screen time for free activities. Replace 30 minutes of TV with a walk, bike ride, or a game of tag. Parks, schoolyards, and backyards are free exercise spaces.

  
  

• Choose active screen time. If kids do use screens, encourage movement-based options, such as YouTube dance videos, fitness challenges, or TikTok dance challenges.

Two kids are engrossed in their phones and wearing headphones while walking through a sunlit park.

Family-Friendly Bonus Tips

• Cook simple meals together. Beans, rice, eggs, frozen veggies, and oatmeal are affordable, filling, and nutritious. Involving kids in cooking builds healthy habits.

  
  

• Prioritize sleep like food and exercise. Remind your kids (and yourself) that rest is just as important as healthy eating and activity.

Takeaway

Sleep and screen habits may not seem as apparent as diet and exercise, but they are powerful tools in protecting your child’s health. By setting regular bedtimes, creating tech-free zones, and swapping a little screen time for play, families can lower the risk of obesity without adding extra costs. Keep in mind that the younger you set these boundaries, the easier it will be to manage the teenage years and your child's normal developmental desire to set their own rules.

This Childhood Obesity Awareness Month, let’s focus on simple, affordable steps that help children grow up healthy, happy, and strong.

Not sure where to start or what to do? Phoenix Metabolic Health can help you and your child build healthier habits for life. Schedule your appointment today.

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American Academy of Pediatrics. (2016). Media and Young Minds. Pediatrics, 138(5), e20162591. https://doi.org/10.1542/peds.2016-2591

American Academy of Sleep Medicine. (2016). Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement. Journal of Clinical Sleep Medicine, 12(6), 785–786. https://doi.org/10.5664/jcsm.5866

Centers for Disease Control and Prevention (CDC). (2023). How Does Sleep Affect Your Heart Health? https://www.cdc.gov/sleep

Fatima, Y., Doi, S. A., & Mamun, A. A. (2015). Longitudinal impact of sleep on overweight and obesity in children and adolescents: A systematic review and bias-adjusted meta-analysis. Obesity Reviews, 16(2), 137–149. https://doi.org/10.1111/obr.12245

Taveras, E. M., Rifas-Shiman, S. L., Oken, E., Gunderson, E. P., & Gillman, M. W. (2008). Short Sleep Duration in Infancy and Risk of Childhood Overweight. Archives of Pediatrics & Adolescent Medicine, 162(4), 305–311. https://doi.org/10.1001/archpedi.162.4.305