Late-night phone use may be making it harder for teenagers to get enough sleep, potentially affecting their attention, learning, mood and emotional well-being, according to child and adolescent psychiatrist Dr. Daniel Bigman of Northwell Health.
“It’s very important to preserve sleep. Eight hours of sleep is the priority,” Bigman said.
However, many teenagers struggle to get the recommended amount of rest. A year-long study involving 400 teenagers found that many participants did not reach the eight-hour mark. The findings highlight ongoing concerns about sleep habits among adolescents, particularly those who continue using their phones late into the night.
Late-Night Screen Time Can Keep Teenagers Alert
Phones have become a regular part of many teenagers’ daily routines, but using them immediately before bed can make it more difficult to wind down.
Social media, videos, text messages and other digital activities can keep the brain engaged when it should be preparing for sleep. Exposure to light from electronic devices may also interfere with the body’s natural transition toward rest.
According to Bigman, insufficient sleep can affect several aspects of a teenager’s daily life.
“If they don’t get adequate sleep, poor sleep can affect attention, can affect learning, mood, and become more irritable, less focused, more vulnerable to anxiety,” he said.
These effects can make it harder for teenagers to concentrate in school, manage their emotions and respond to everyday challenges.
The article’s findings also reflect a broader concern about adolescent sleep. A separate survey cited in the original report found that only 5% of teenagers met health experts’ recommendations for healthy sleep. Because the survey’s date and methodology were not provided, that figure should be considered in the context of the original research rather than treated as a current national estimate.
Why a Bedtime Routine Matters
Bigman recommends keeping phones out of the bedroom to help teenagers develop healthier sleep habits.
Reducing screen time before bed can give the brain an opportunity to settle down instead of remaining engaged with notifications, videos and conversations. Establishing a consistent bedtime routine may also help teenagers create a more comfortable environment for rest.
Bigman suggests setting aside time before bedtime to avoid activities that stimulate the brain.
“Let’s find an environment that’s friendly to sleep 15 minutes to an hour before sleep so we’re not stimulating our brain. Do things like reading or listening to light music in a darker environment. These things are more conducive to a sleep environment,” he said.
Reading a book, listening to calm music and dimming the lights are simple alternatives that teenagers can try as part of their nightly routine.
Parents can also help by encouraging consistent bedtimes and setting clear boundaries around nighttime device use. Keeping phones away from the bed and limiting late-night notifications may make it easier to maintain those boundaries.
Parents Can Help Teens Build Healthier Sleep Habits
Sleep experts also encourage parents to lead by example. If adults continue scrolling through their phones or using electronic devices late at night, teenagers may find it more difficult to follow similar restrictions.
Turning off devices before bedtime and making sleep a family priority can help establish healthier routines at home.
Exercise is another habit families can incorporate into their daily schedules. Regular physical activity can support overall health and may contribute to better sleep, while a consistent nighttime routine helps signal that the day is coming to an end.
Teenagers do not necessarily need to give up their phones entirely. Instead, creating a clear boundary between screen time and bedtime can help them balance their digital lives with their need for rest.
The central message from Bigman is straightforward: protecting sleep should be a priority. Keeping phones out of the bedroom, reducing stimulating activities before bed and creating a calm sleeping environment are practical steps families can take to encourage healthier habits.
As teenagers navigate school, social relationships and increasingly connected digital lives, making time for adequate sleep remains an important part of supporting their attention, mood and everyday well-being.