Digital Distractions: How Screen Time Affects Teenagers' Sleep

The Growing Concern of Screen Time and Teen Sleep

In today’s digital world, screens have become integrated into many teenagers’ everyday lives. Teenagers spend an outstanding amount of time on screens which is starting to become a major concern. On average teenagers have a screentime of over 7 hours per day. This statistic is alarming for many reasons, one of which being its negative effect on teen sleep. This much screen time for teens is shown to have various negative effects on sleep quality and overall health. Learning the correlation between screen time and sleep is essential for promoting healthier habits for teens.

The Crucial Role of Sleep on Teen Mental Health

Sleep is extremely important especially for teenagers, it’s recommended they get around 8-10 hours of sleep per day. Lack of sleep can affect concentration, memory, and decision-making skills, making it harder to learn and focus during school. Furthermore, if a teenager doesnt get enough sleep their mental health may take a toll. Insufficient sleep can lead to mood swings, increased irritability, and a higher risk of developing mental health issues such as anxiety and depression. Sleep helps the body manage stress by regulating stress hormones like cortisol. Poor sleep can increase stress levels, which could lead to mental health issues being exacerbated making it harder for teens to manage their emotions. Ultimately, prioritizing sleep is essential for teenagers, not only for their academic performance, but also for their overall physical

and mental health. It’s crucial for teens to understand the importance of sleep and make it a priority in their daily lives.

The Science Behind Blue Light and Sleep Disruption

Screens are becoming more prevalent in teenagers' lives day by day, leading to more teenagers being exposed to screens during the night. This is a major concern as being on a screen late at night can inhibit one's ability to fall asleep. The main issue from these screens is the blue light they emit. Blue light negatively impacts the body’s circadian rhythm, the body’s “internal clock” that helps regulate when to wake up and fall asleep. The blue light tricks the body into thinking it's daytime, slowing the production of melatonin. Melatonin is a sleep hormone that helps humans wind down at night preparing us for bed. The body starts releasing melatonin hours before sleep, however, when exposed to blue light its production gets delayed, in turn, delaying the onset of sleep.

The Misconception of Blue Light Glasses and the Power of a Screen Curfew

While some people think the simple solution to this issue is to purchase a pair of blue-light glasses they are sadly mistaken. Despite the popularity behind blue light-blocking glasses, research indicates they don't do much to reduce eye strain or improve sleep. Instead try something like setting a screen curfew. Experts recommend avoiding screens for at least an hour before sleep. This small adjustment could significantly improve sleep quality and make it easier to fall asleep.

Summing It Up: Promoting Healthier Screen Habits for Better Sleep

In conclusion, the increasing integration of screens into teenagers' lives is a growing concern, particularly due to its impact on sleep quality and overall health. Excessive screen time, averaging over 7 hours a day, disrupts the circadian rhythm through the blue light emitted from screens, delaying melatonin production and onset of sleep. This disruption not only affects teens' ability to focus and perform academically but also poses significant risks to their mental health, increasing stress and susceptibility to anxiety and depression. While blue light glasses have been marketed as a solution, research suggests that setting a screen curfew, avoiding screens at least an hour before bed, is more effective. Prioritizing sleep and fostering healthier screen habits is crucial for teenagers' physical and mental well-being, ensuring they can navigate their daily lives with clarity and resilience.

Citations

Does the Light From a Screen Make it Hard to Sleep? (for Teens)

Blue light-blocking glasses don't protect eyes or improve sleep, study finds

Children’s sleep linked to brain development | National Institutes of Health (NIH)

High amounts of screen time begin as early as infancy, NIH study suggests | National Institutes of Health (NIH)

Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management - PMC

Pros and Cons of Phones in Lockers: From the Perspective of a Sixth Grader – The Looking Glass

Screen Time for Kids; How Much is Too Much?

How Screen Time Affects Teens’ Sleep

Are Phone Caddies Really Helping? – The Eagle's Cry

About the Author

William Cavalier is a 17-year-old student at Scarsdale High School, entering his senior year. During his junior year, he was introduced to the fascinating field of sleep science while taking an advanced placement psychology course. This piqued William's interest and motivated him to delve deeper into the subject. His curiosity and passion for understanding the complexities of sleep science inspired him to write this article, where he aims to share his insights and further explore this vital aspect of human health and well-being.