A new study suggests that smartphone use is negatively impacting the sleep of teenagers. Teens who use their phones late into the evening experience delayed sleep, shorter sleep, and more restless sleep.
Researchers analyzed data from 425 kids with an average age of nearly 15 and found that on nights when teens used their phones longer than their personal average after 10 p.m., they slept an average 20 minutes less and fell asleep more than an hour later.
The study, published in JAMA Pediatrics, also found that every extra minute of smartphone use past 10 p.m. above a teen’s own average added to later sleep onset and reduced total sleep time.
Sleep disturbances are a common issue for teens who use their phones late at night. They are more likely to wake up again within a half-hour after falling asleep. This suggests that smartphone use can disrupt sleep patterns and make it harder for teens to get a good night’s sleep.
Dr. Daniel Bigman, a child and adolescent psychiatrist and sleep medicine physician, noted that there are several reasons why smartphone use can affect sleep. He said that any kind of activity before sleep time will displace sleep. Teens can simply stay up later when they use their phones.
Bigman also pointed out that phones can stimulate the brain in ways that can affect sleep. He explained that things like social media, videos, texting, notifications, and lights are all signals to the brain that get transmitted through our senses, eyes, and ears, and it tells the brain to stay alert when it really should be winding down.
Teens need a good night’s sleep to function properly, and sleep disturbances can have serious consequences. Bigman stated that sleep fragmentation in teenagers can lead to worse attention, poor concentration, poor sleep performance, more irritability, and emotional reactivity.
It can also induce higher stress levels, more anxiety, and even contribute to a depressed mood. Additionally, it can cause daytime sleepiness, lower motivation, and difficulty with impulse control or decision making. They can experience a range of negative effects due to sleep disturbances.
Bigman recommends that parents encourage their teens to replace smartphone use with other winding-down activities, such as reading, music, relaxation exercises, and stretching. These activities can promote a sleep-friendly environment and help teens get a good night’s sleep.