Hello there, this is my fourth blog post on my inquiry question: “How does daily screen time affect the sleep quality of teenagers, and what factors can determine whether its effects are harmful or manageable?” In today’s blog post, I will conduct research on step #2 of identifying factors that can affect the impact of screen time on sleep.
As my second round of research, I will try to identify different factors that can determine whether screen time causes negative or manageable impacts on the quality of sleep of teenagers. Even though there is a general association between screen time and poor sleep quality, the effects of screen time on sleep can vary depending on various aspects. For example, habits, activities, screen brightness, and others can determine whether screen time has manageable or harmful effects on sleep.
First of all, what should be noted is the time of your screen usage. As many studies show, the use of any devices after dark, specifically an hour or two before sleeping, can cause negative consequences for your sleep cycle. The reason for that is the blue light, which comes out of your device, and it decreases melatonin production, thus making it harder to fall asleep (1). For instance, teenagers who spend much time with their smartphones or computers before bedtime may find themselves having difficulty falling asleep or not getting enough rest. On the other hand, the use of screens earlier in the day does not have such an effect on your sleep cycle since the body has not yet prepared itself for sleeping.
Also, the type of activity done on the screen is another issue because different tasks have various impacts on the functioning of the brain. Tasks like socializing, gaming, and viewing exciting videos may stimulate the brain and make one more alert before sleeping (3). Social networking may keep teens occupied by sending messages, notifications, and scrolling through their phones, while video games could make one more awake and excited (3). Therefore, this may lead to delayed sleeping hours due to the excitement in the brain, while calming activities like reading books would not have much impact on sleeping.
Furthermore, screen brightness and device adjustments are other elements that should be taken into account. High levels of screen brightness lead to an increased production of blue light. It, in turn, may have a negative effect on the circadian rhythm and disrupt one’s sleep cycles (1). Today, many devices have such features as night mode or blue light filters that minimize blue light emissions from devices. There are blue light glasses used by some users, including me, to help with easing eye strain caused by using the devices in the evening hours (4). While the use of these tools cannot negate the effects of screen time, they may make the process easier for people who work with screens at night.
One more factor related to the issue is the quantity of screen time spent daily. Long periods of time spent on screens during the day are likely to cause eye strain, tiredness, and reduced activity. They, in their turn, may have negative impacts on people’s sleeping habits (5).
Finally, personal behaviour and sleep routine play a significant role in determining the quality of sleep. Teenagers who have established sleep patterns and maintain healthy sleep habits might not suffer from many adverse consequences due to the use of electronic devices. For instance, setting aside the phone or any other electronic device before sleeping, not receiving notifications at night, and maintaining a strict sleep routine could allow the brain to unwind and get ready for sleep (2). On the contrary, engaging in activities like surfing social media or gaming during nighttime could affect the quality of sleep.
Overall, conducting research at this stage allowed me to see that the negative effects of screen time on sleep are based on different factors apart from the time teenagers spend on devices. Aspects such as when screen time occurs, what kind of activities teenagers undertake while using screens, screen luminosity, bedtime rituals, and other variables play their part in making screen time less harmful to health or vice versa. Conducting research at this stage has helped me realize why some teenagers encounter sleep difficulties while using technologies, similar to others. For step #3 of my research, I am going to explore solutions that can be helpful.
References:
- Screen Time and insomnia: What it means for teens. Sleep Foundation. (2023, March 14). https://www.sleepfoundation.org/teens-and-sleep/screen-time-and-insomnia-for-teens
- Robards, K. (2025a, September 22). Screen Time and sleep: What new studies reveal. Sleep Education. https://sleepeducation.org/screen-time-and-sleep-what-new-studies-reveal/
- Screen Time Side Effects in kids and teens | Johns Hopkins Medicine. (n.d.-c). https://www.hopkinsmedicine.org/health/wellness-and-prevention/screen-time-side-effects-in-kids-and-teens
- Bobby. (2022a, March 13). Screen use disrupts precious sleep time. National Sleep Foundation. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/
- Centers for Disease Control and Prevention. (2025, July 10). Associations between screen time use and health outcomes among us teenagers. Centers for Disease Control and Prevention. https://www.cdc.gov/pcd/issues/2025/24_0537.htm
Thank you for reading!
