How Disruptive Is Social Media Really For Teenagers' Sleep, Research Finds

Concerns about social media's impact on youth mental health have prompted the US Surgeon General to propose warning labels for these platforms. The Surgeon General's Advisory on Social Media and Youth Mental Health highlighted links between social media use and poor quality in young people. these concerns, what specific actions should teenagers and parents take to improve sleep?

A recent national study published in the Journal of Adolescent Health provides insights screen habits associated with better sleep. The research emphasizes the importance of ensuring adolescents get enough rest, as it supports their physical and mental development.

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Screen Habits and Sleep Quality

"Ensuring adolescents get enough sleep is vital, as it supports their physical and mental growth and development," says lead author Jason Nagata, MD, associate professor of paediatrics at the University of California, San Francisco. "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."

The study analyzed data from 9,398 preteens aged 11-12 who are part of the Adolescent Brain Cognitive Development Study, the largest long-term study of brain development and child health in the United States. Data were collected from 2018-2021.

Practical Tips for Better Sleep

To enhance sleep quality, experts recommend keeping screens out of the bedroom. Having a TV or internet-connected device in the bedroom was linked to shorter sleep duration. Additionally, turning off phones entirely rather than just silencing them can help reduce sleep disturbances.

Leaving the phone ringer on was associated with a 25% higher risk of sleep disturbance compared to turning it off. In fact, 16.2% of adolescents reported being woken up by phone calls, text messages, or emails at least once in the past week.

Avoiding Night-time Screen Use

Using social media or other electronic devices before bed can also negatively impact sleep. Activities such as chatting online, playing video games, browsing the internet, and streaming movies or TV shows while in bed were all linked to less sleep.

If adolescents wake up during the night, they should avoid using their phones or engaging with social media. One fifth of adolescents reported using their phone or another device after waking up during the night in the past week, which was associated with less overnight sleep.

Parental Guidance and Support

"Adolescents can be extremely sensitive to phone notifications, often waking up instantly when they hear their phone," said Nagata. "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."

The adolescents and their parents answered questions about their sleep habits and screen use at bedtime. A quarter of preteens experienced sleep disturbances. Furthermore, 19.3% reported using their phone or another device if they woke up overnight.

"Adolescent development is a challenging time for many given the social pressures and physical, psychological, and emotional changes that occur," said co-author Kyle T. Ganson, PhD, assistant professor at the University of Toronto's Factor-Inwentash Faculty of Social Work. "Understanding this process and being present to support youth in their social media use is crucial."

The findings underscore the need for parents to guide their children in managing screen time effectively to promote better sleep habits.