Recent concerns about the influence of social media on youth mental health have prompted the U.S. Surgeon General to recommend a warning label for these platforms. A new national study, published in the Journal of Adolescent Health, underscores the connection between social media use and poor sleep quality among teenagers, providing actionable insights for both adolescents and parents.
The study, led by Jason Nagata, associate professor of pediatrics at the University of California, San Francisco, analyzed data from 9,398 preteens aged 11-12, collected between 2018 and 2021 as part of the Adolescent Brain Cognitive Development Study, the largest long-term study of brain development and child health in the United States. It revealed that a significant number of young people experience sleep disturbances linked to screen use.
“Ensuring adolescents get enough sleep is vital, as it supports their physical and mental growth and development,” says Nagata. “Our research found that leaving notifications on, even in silent mode, leads to less sleep compared to turning the phone off completely or keeping it outside the bedroom.”
Key Findings on Screen Habits and Sleep
- Screens Outside the Bedroom: Adolescents who kept screens out of their bedrooms, such as TVs or internet-connected devices, had longer sleep durations. The presence of these devices was linked to shorter sleep times.
- Phone Use and Notifications: The study found that leaving a phone’s ringer on or setting notifications to silent or vibrate mode was associated with less sleep compared to turning the phone off entirely. Specifically, leaving the phone ringer on was linked to a 25% higher risk of sleep disturbances.
- Social Media Before Bed: Engaging with social media or other electronic devices before sleeping, including chatting, gaming, browsing, or watching videos, was associated with reduced sleep. The researchers highlighted that avoiding these activities could significantly improve sleep quality.
- Nighttime Phone Use: About 16.2% of adolescents reported being woken up by phone calls, text messages, or emails at least once in the past week. Additionally, 19.3% used their phones or other devices after waking up during the night, a behavior associated with reduced overall sleep.
“Adolescents can be extremely sensitive to phone notifications, often waking up instantly when they hear their phone,” Nagata explains. “Even if a phone is on silent or vibrate, adolescents may still check it overnight. Once they start reading or responding to messages, they can become more alert and activated.”
Kyle T. Ganson, co-author and assistant professor at the University of Toronto’s Factor-Inwentash Faculty of Social Work, added, “Adolescent development is a challenging time for many given the social pressures and physical, psychological, and emotional changes that occur. Understanding this process and being present to support youth in their social media use is crucial.”
Recommendations for Better Sleep
Based on the study’s findings, here are some practical tips for adolescents and their parents to enhance sleep quality:
- Keep screens out of the bedroom: Avoid placing TVs or internet-connected devices in bedrooms.
- Turn off the phone completely: Instead of just silencing notifications or setting the phone to vibrate, turn it off or leave it outside the bedroom at night.
- Avoid screens before bed: Refrain from using social media, chatting, gaming, or watching videos in bed before sleep.
- Resist phone use at night: If you wake up during the night, avoid using your phone or engaging with social media.
By adopting these practices, adolescents can improve their sleep quality, which is essential for their physical and mental development. As the study highlights, managing screen time and social media use can significantly impact the well-being of young people.
