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4 Things You Can Try (Tonight!) If Your Phone Habits Are Ruining Your Sleep

By Roger Gelman, MPY Youth Advisory Board Member 

Most of my friends wake up tired and cranky. Yes, our 7:20 AM school start time is a big reason. But so is the fact that we’re staying up way too late — and not only because of studying. 

In fact, I’d argue that most of the time, it’s because of a combination of homework, studying, evening sports and activities — combined with texting, video calls, and social media scrolling. 

Yes, I’m blaming our phones for our inability to “shut down” at the end of a long day. And from what I’ve read about the importance of sleep for teens, this isn’t good. 

The Science of a Good Night’s Sleep 

Adolescence is a time of major growth and development. Our brains are still maturing, our bodies are growing and changing, and our emotions can feel more intense. Because of this, sleep is especially important for teenagers. According to the UCLA Center for the Developing Adolescent, “extensive research shows that healthy development, learning, and positive mental health during adolescence all require healthy, restful sleep.” 

And on the flip side, lack of sleep can have serious effects for teens, says the American Academy of Sleep Medicine. It can impact concentration in school, athletic performance, mood, and overall health. When we don’t get enough rest, we may feel more stressed, irritable, or tired during the day. Over time, this can affect both academic success and mental well-being. 

According to the National Sleep Foundation, most teenagers need about 8-10 hours of sleep each night. Unfortunately, most do not get enough. 

A CDC study from 10 years ago found that 70% of high school students and 60% of middle school students don’t get enough sleep. And that data was from before phones are as widespread in our daily routines as they are today. 

The Problem with Phones 

Phones, social media, and apps like TikTok are designed to keep us engaged. What starts as “just 5 minutes” of scrolling can easily turn into an hour or more. The bright light from screens can also delay the release of melatonin, the hormone that helps you fall asleep. In addition, notifications and messages can interrupt sleep even after you’ve gone to bed. 

Plenty of research shows that teens who spend more time online and on social media are more likely to sleep less. 

How to Sleep Better 

It’s no secret that our teenage phone habits are bad for our sleep. But we’re not powerless. There are a few things I do in my evening routine that help me use my phone less, so I can get better sleep.

1. Go to bed around the same time every night. 

Keeping a consistent bedtime helps train my body to expect sleep at a certain hour. Over time, this makes it easier to fall asleep naturally. For me, most school nights this is around 10:30 p.m.

2. Study hard, but only up to a point. 

This may not work for everyone, but I’m not a super late-night crammer. My brain doesn’t feel as sharp studying late at night, so I know I’m better off stopping around 9:30 or 10 p.m. and trying to get a solid night’s sleep. There may be times when I need to stay up later because of multiple tests and projects due at the same time, but for the most part, I try to follow this schedule.

3. Charge your phone away from the bed. 

My parents would prefer I charge my phone downstairs in the kitchen, which I sometimes do. But at the very least, I charge my phone in an outlet that’s not near my bed. Moving my phone across the room reduces the temptation to check it again after I lie down. And it prevents me from seeing the pings of text or Snap messages that can happen well into the night. 

Our phones aren’t going anywhere. But our sleep doesn’t have to disappear because of them. I still have nights when I scroll longer than I should. I have plenty to keep improving on here. 

But most importantly, I’ve realized that sleep isn’t something I can “catch up on” later. It’s something I have to protect. And most nights, that starts with putting my phone down and giving my brain a break.