Screen Time’s Effect on Sleep

In today’s world, a phone or device is more commonly a crutch and addiction than it is something people only occasionally use. Although technology can be extremely useful, being on a device for too long or at night has shown to be detrimental towards your health, especially for teenagers. 

Even though we often need technology to get things done, there are times when we should take a break. One of these important times is before we sleep. According to the National Sleep Foundation, “An estimated 2 in 3 teenagers regularly sleep less than the recommended amount, and screen time may be responsible for sleep deprivation and other problems.” When it becomes darker, our bodies begin to produce something called melatonin. The National Sleep Foundation describes, “Smartphones, tablets, computers, television screens, and some e-readers give off short-wavelength blue light that is very similar to sunlight. Not only does this light make people more alert, it also deceives the body into thinking it is still daytime.” This deception prevents our bodies from producing melatonin effectively, which in turn can prevent us from sleeping a healthy amount. It confuses the brain, which the Huff Post says specifically “contributes to insomnia and sleep deprivation”. With the rising use of technology with new social media, this is especially true and dangerous for teens. Emma Dickens, a Junior at Lucy Bekcham, “I feel like I’ve experienced sleep loss from being on my phone before I go to bed,” she says, “I can’t stay fall or stay asleep”. Emma’s personal experience is a good example of what can happen for a teenager who uses technology before bed. However, it also applies to adults and young kids. According to Huff Post, “The National Sleep Foundation in Arlington, Va surveyed 1500 randomly selected adults in the U.S., Canada, Mexico, Germany, Britain, and Japan showing that at least two-thirds of those people who watched TV in the hour before bed didn’t get a good night’s sleep on work nights.” This experiment was a good test to observe the effects of technology on sleep. With the additional use of phones however, there is a good chance that you could experience even more issues sleeping than just the effects of television. 

  Average Screen Time Per Age Group

Even though technology is addicting, there are certainly ways to improve your sleep. The National Sleep Foundation suggests, “The best advice is to stop watching TV or using smartphones and other screen devices an hour or two before bedtime to give your brain a rest and the correct signal that it is time for sleep.” This way, your brain has the chance to produce the melatonin you need for a decent amount of sleep, as well as you aren’t deceiving your brain into thinking it is still day time. Sleep Foundation gives many tips on how parents can help regulate their teens screen time, and steps teens can take to improve their sleep. This includes:

• Set boundaries for screen time: Agree on a “screen curfew” and encourage your teen to reduce screen use earlier in the day when possible. Decide where to charge smartphones, ideally outside of the teen’s bedroom.
• Choose an age-appropriate bedtime: Keep in mind that teens need 8 to 10 hours of sleep and choose bed and wake-up times that allow for sufficient sleep.
• Practice good sleep hygiene: Keep your teen’s bedroom cool, dark, and quiet. Dim screens, choose night modes, and switch to warm household lighting in the lead-up to bedtime. 

These tips are just a few ways parents can implement better sleep habits. However, there are additional specific things teens should do themselves to improve their sleep. According to Michigan Medicine, there are many habits teens are encouraged to create. Some of these include limiting caffeine intake, “We also don’t recommend any caffeinated drinks later than lunchtime, to prevent sleep disruption. It’s better to get to bed earlier than to get a surge of energy in the day.” Moreover, it is recommended to take melatonin as we know it is the hormone that makes us sleep. Michigan Medicine adds, “Natural supplements of melatonin are over-the-counter and may help reset the body’s internal clock. This should be taken an hour or more before bedtime.” These tips, along with exercising and avoiding naps, should both improve and help maintain a healthy sleep routine for teens. 

In conclusion, it is evident that our sleep habits can negatively be affected by technology. It is important to be mindful of how and when you are using technology before bed. In addition, learning how to develop habits that can improve your sleep, especially for teenagers. 

Works Cited

“10 Tips to Help Your Teen Sleep Better.”, www.michiganmedicine.org/health-lab/10-tips-help-your-teen-sleep-better. Accessed 10 May 2023. 

“How Screen Time May Cause Insomnia in Teens.” Sleep Foundation, 14 Mar. 2023, www.sleepfoundation.org/teens-and-sleep/screen-time-and-insomnia-for-teens. 

Hollman, Laurie. “Effects of Screen Time on Adult Sleep.” HuffPost, 7 Dec. 2017, www.huffpost.com/entry/effects-of-screen-time-on_b_11407544.