Hey there, this is my fifth 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 am going to do some research about my 3rd step, which is finding ways to reduce the effects of screen time among teenagers.
I will be discussing in this blog post various solutions and practices that can help teenagers cope with screen time in a healthier manner. With the integration of technology into our lives, it is not great and quite unrealistic for teenagers to completely avoid using screens. But experts have suggested that developing healthy habits can decrease the negative impact of screen time on sleep.
First of all, it should be mentioned that one of the most recommended techniques is to avoid the use of screens before going to sleep. According to numerous sleep specialists, one should avoid the use of phones, tablets, computers, and television screens at least one hour before sleep (1). Such advice is due to the fact that blue light affects the natural melatonin production process (1). Melatonin is the hormone responsible for making people feel sleepy. Therefore, teenagers who do not have enough melatonin produced by their bodies have a rather difficult time falling asleep.
As for another strategy that might prove effective, it is worth mentioning that nowadays there are many device-related features that might help. There are night modes and blue light filters that are present in most devices used today. Moreover, some people tend to use blue light glasses to help their eyes deal with discomfort caused by screens (2). However, despite the fact that such measures cannot fully reduce the negative effect of screen time on people’s health, research shows that they might help lessen and decrease its negative impact to a certain extent.
Moreover, establishing a stable sleep schedule is an additional effective way to manage teenage insomnia. Specialists in the field of sleep argue that sticking to stable hours for going to bed and waking up will help to control the internal body clock (3). Teenagers who adhere to certain sleep routines may have no difficulties falling asleep and waking up well-rested. Healthy bedtime routines can involve, among other things, engaging in activities such as reading, yoga exercises, listening to soothing music, and preparing for the next day rather than watching videos on social networks or playing computer games late at night.
Additionally, limiting distractions while sleeping can positively influence insomnia in teenagers. Constantly getting messages, calls, or social network notifications via a smartphone can be very distracting and prevent teenagers from sleeping. Switching the “Do not disturb” option on or putting smartphones out of the room before going to bed can help teenagers avoid distractions (4).
Another solution is combining the time spent using screens with the time spent being physically active. It has been found that regular exercise and engaging in outdoor activities promote better sleep and lower stress levels (5). Excessive sedentary behaviour associated with using gadgets and watching screens can adversely influence the physical state and sleeping patterns of teenagers. Sports activities, walking outdoors, or regular exercise can make it easier for teenagers to fall asleep at night and provide good sleep.
Finally, it is necessary for teenagers to start paying attention to their screen usage habits and be more moderate in this respect. Different types of activities on screens have different effects on people. Thus, some activities, such as education and soothing video watching can cause less harm than video games or emotionally charged social network use. Being able to control screen use is essential for teenagers.
Overall, doing research for this step allowed me to realize that the damaging consequences of screen usage are manageable. Indeed, although excess screen usage or improper screen time management can affect one’s sleep, the following measures may help mitigate this risk: avoiding the usage of electronic devices before sleeping, applying filters for blocking blue light, establishing a healthy sleep schedule, minimizing distractions at night, and remaining physically active. In my opinion, this research made me recognize that the use of technology per se does not cause any harm; rather, it is the inappropriate usage of technology that poses a threat to health.
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
- Bobby. (2022, March 13). Screen use disrupts precious sleep time. National Sleep Foundation. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/
- Robards, K. (2025, 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
- 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
Thanks for reading!
