Parents and health experts have long warned teens about the dangers of using screens before bedtime, believing that scrolling through social media or watching videos late at night disrupts sleep and leaves kids tired and irritable the next day. However, a new study from New Zealand suggests it’s time to rethink this advice.
The researchers found that using screens two hours before bedtime had the least effect on teens’ sleep. More important was whether they used screens after they went to bed. Published in JAMA Pediatrics, the new study provides more detailed information about how different types of screen use affect young people’s sleep. (Also read: 7 tips for parents to reduce screen time of children as it can lead to obesity and poor grades ,
The relationship between screen time and sleep
The research findings challenge some long-held beliefs. Time spent on screens within two hours before bedtime has little effect on most aspects of sleep health. On average, teens spent about 56 minutes on screens during this time. While this use was associated with later bedtimes, it was balanced by later wake times, leading to no overall change in sleep duration. In contrast, screen use after going to bed was associated with less sleep. Participants typically spent 16 minutes on their devices while lying in bed before trying to sleep. For every 10 minutes spent on screens during this period, total sleep time decreased by three minutes.
The impact of different screen activities
The type of activity on the screen also matters a lot. Interactive things like gaming or switching between multiple devices are especially disruptive. For every 10 minutes spent on interactive screens while lying in bed, teens lose 9 minutes of sleep time. Even passive activities like watching videos interfere with their sleep, but not as much.
“It became clear that teens were spending a lot of their time in bed on screens,” said Dr. Brosnan. “What was striking in our findings was that the time spent on screens before going to bed had little effect on their sleep that night. However, after going to bed, screen use significantly impaired their sleep – delaying sleep onset by about half an hour and reducing their total sleep time.” (Also read: 7 Simple Tips to Reduce Screen Time and Give Your Eyes Proper Rest! ,
Implications of sleep guidelines
These findings suggest that current sleep hygiene recommendations, which often advise against using screens in the hour before bedtime, may need to be updated. Dr. Brosnan and her team advocate for a more nuanced approach that acknowledges how teens actually use screens. The study also emphasized the importance of differentiating between different times of screen use in the evening. The period between going to bed and trying to sleep – known as “shut-eye latency” – was found to be particularly important, as screen use during this time was more strongly associated with less sleep than use earlier in the evening.
Interestingly, the study found no strong association between screen use and measures of sleep quality, such as how quickly participants fell asleep or how often they woke up during the night. This suggests that screen time mainly affects sleep, as it pushes back bedtime rather than disrupts sleep. The researchers also looked at whether following existing guidelines about stopping screen use 30, 60 or 120 minutes before trying to sleep made a difference. They found no association between time since last using a screen and any of the sleep measurements, further challenging existing recommendations.
While the study provides valuable insights, it also has its limitations. The sample size was relatively small, and participants’ parents were highly educated, which may affect how widely the results apply. Additionally, the study focused on a narrow age range, just before significant changes in sleep preferences occur in late adolescence.
Despite these limitations, the findings raise important points for parents, health professionals, and policymakers. They suggest that a one-size-fits-all approach to screen time and sleep may not be the best strategy. Instead, reducing screen use after going to bed, particularly for interactive activities, may be a more effective way to improve teens’ sleep. “Our findings suggest that screen time primarily delays sleep onset, rather than directly affecting sleep through blue light or interaction, as we found no association with how quickly they fell asleep or woke up during the night,” says Brosnan. “We need to revisit sleep guidelines to better match the realities of modern life, as current guidelines are not practical or appropriate.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.
