Concerns about the influence of social media on youth mental health have prompted the US Surgeon General to suggest a warning label for social media platforms. The Surgeon General’s Advisory on Social Media and Youth Mental Health has highlighted potential links between social media use and poor sleep quality among youth. To address these issues, both teenagers and parents should adopt specific measures to enhance sleep quality.
A new national study published in the Journal of Adolescent Health offers valuable insights into screen habits linked with better sleep. Dr. Jason Nagata, associate professor of pediatrics at the University of California, San Francisco, emphasizes the importance of ensuring adolescents get enough sleep for their physical and mental growth and development.
Recommendations for Better Sleep
- Keep Screens Out of the Bedroom
- Remove TVs and Internet-Connected Devices: Having these devices in the bedroom is associated with shorter sleep duration.
- Turn Off the Phone Completely
- Avoid Silent or Vibrate Mode: Leaving notifications on, even in silent mode, leads to less sleep. Turning the phone off entirely or keeping it outside the bedroom is more effective.
- Statistics: Leaving the phone ringer on is associated with a 25% higher risk of sleep disturbance compared to turning it off. Around 16.2% of adolescents reported being woken up by phone calls, texts, or emails after trying to sleep in the past week.
- Avoid Electronic Devices Before Sleep
- No Social Media or Internet Browsing in Bed: Activities like using social media, chatting online, playing video games, browsing the internet, and streaming videos or TV shows before sleeping are associated with less sleep.
- Do Not Use Devices if You Wake Up at Night
- Avoid Engaging with Phones Overnight: One fifth of adolescents reported using their phone or other devices after waking up during the night, which is associated with less sleep.
Study Insights
Researchers analyzed data from 9,398 preteens aged 11-12, part of the Adolescent Brain Cognitive Development Study, the largest long-term study of brain development and child health in the United States. Data were collected from 2018-2021, with adolescents and their parents answering questions about sleep habits and screen use at bedtime.
- Prevalence of Sleep Disturbance: A quarter of preteens experienced sleep disturbance. 16.2% were woken up by phone notifications at least once in the past week, and 19.3% used their phone or another device if they woke up overnight.
Expert Insights
Dr. Jason Nagata highlights the sensitivity of adolescents to phone notifications, often waking up instantly when they hear their phone. Even with the phone on silent or vibrate, adolescents may still check it overnight, leading to increased alertness and difficulty returning to sleep.
Co-author Dr. Kyle T. Ganson, assistant professor at the University of Toronto’s Factor-Inwentash Faculty of Social Work, underscores the importance of supporting adolescents through the social pressures and developmental changes they experience. Understanding and being present to support youth in their social media use is crucial for their overall well-being.
By implementing these measures, teenagers and parents can work together to improve sleep quality and mitigate the negative effects of social media on youth mental health.
