What About Social Media?
Many teens use social media before bed, which can interfere with sleep in a few ways. The light from screens tricks the brain into thinking it’s still daytime causing the brain to delay melatonin release and making it harder to fall asleep. Social media can also stir up emotions—whether it’s comparing yourself to others or getting caught in group chats late at night. Social media can keep the brain active when it should be winding down.
But here’s the tricky part: simply telling a teen to stop using their phone may not work. Instead of banning devices completely, work with your teen to find a balance and set healthy limits. Talk openly about why sleep matters and the effects of late-night screen time. Help them recognize how sleep impacts them individually and give some examples for yourself too!
Allow them to participate in the decision making. Help them identify the best times for screen use, such as after homework is done but before bedtime.
Avoid screens in the hour before sleep and limit use to certain areas of the house, like the living room. Some families also find it helpful to set a specific time each night when internet access is turned off—either using Wi-Fi settings or parent controls.
Check in on your teen after lights out. They may say they’re asleep, but sometimes they’re still texting or scrolling in the dark. Teens need help learning how to wind down, and gentle reminders can make a difference.
Find times during the evening to wind down together—maybe with reading, music, or another relaxing activity.
What Else Can Families Do?
Sleep issues aren’t just about social media. Teens today often have packed schedules full of homework, sports, clubs, and other activities. These can push bedtimes later and make it harder to relax.
Families can help by:
- Limiting evening activities on school nights when possible
- Modeling good sleep habits as adults
- Encouraging daily physical activity, which helps decrease screen time and improve mood
- Advocating for your teen’s sleep outside the home. If your school starts early, talk to other families and school leaders about the benefits of later start times
Antoinette T. Burns, DO MPH | Associate Professor of Clinical Practice | Department of Pediatrics | University of Colorado School of Medicine, Associate Medical Director, Colorado Springs Pediatric Sleep Lab | Pediatric Sleep Medicine |The Breathing Institute | Children’s Hospital Colorado