The Science Behind ‘No Screens’ Before Bed: A Guide for Teenagers

In our tech-filled world, screens dominate our day-to-day lives. From social media scrolling to gaming and streaming, technology has become an integral part of how teenagers spend their time. But when it comes to bedtime, science suggests that stepping away from screens at least an hour before sleep can be transformative for both sleep quality and overall well-being. For teenagers, replacing screen time with reading—even for reluctant readers—can provide surprising benefits.

The Science of Screens and Sleep

Electronic devices such as phones, tablets, and laptops emit blue light, a type of light that suppresses melatonin, the hormone that regulates sleep. According to a study published in Scientific Reports (2019), exposure to blue light in the evening can delay the onset of sleep and reduce overall sleep quality. This effect is particularly pronounced in teenagers, who naturally experience a shift in their circadian rhythms, making them more prone to staying awake late.

But it’s not just the light from screens that causes trouble—screens are designed to keep you hooked. Whether it’s the endless scroll of social media, autoplay features on video platforms, or immersive games, screens offer compelling content that’s hard to put down, especially when you’re already tired. A 2018 study in Nature Human Behaviour found that overstimulation from screens keeps the brain active, making it harder to relax and fall asleep.

This constant stimulation creates a cycle where tiredness leads to more screen time, which further delays rest.

Why Sleep Matters for Teenagers

Sleep is crucial for teenagers as it supports growth, brain development, emotional regulation, and academic performance. The National Sleep Foundation recommends 8–10 hours of sleep for adolescents, yet many teenagers fall short of this due to poor bedtime habits and distractions like late-night scrolling.

By limiting screen time before bed, teenagers can improve their sleep hygiene, leading to:

• Better focus and memory: A 2020 study in Sleep Health found that teens with sufficient sleep performed better academically.

• Improved mood: Adequate sleep reduces stress and lowers the risk of anxiety and depression.

• Healthier habits: Quality sleep supports physical health, including immune function and energy levels.

How Reading Can Replace Screens

For teenagers looking to replace their screens before bed, reading offers an excellent alternative. While some teens may not be natural bookworms, creating a relaxing bedtime routine with a good book can help even reluctant readers ease into the habit.

Here’s how reading helps:

1. Encourages Relaxation: Unlike scrolling through TikTok or playing games, reading a physical book promotes relaxation by calming the mind. A study by the University of Sussex (2009) found that just six minutes of reading can reduce stress by up to 68%.

2. Improves Sleep Quality: Engaging with a book allows the brain to transition from a state of stimulation to restfulness, signalling the body that it’s time to wind down.

3. Boosts Literacy Skills: Even reluctant readers can improve their vocabulary, comprehension, and overall literacy skills through consistent reading. Choosing short stories, graphic novels, or books related to their hobbies can help spark interest.

4. Fosters a Sense of Accomplishment: Finishing a chapter or even a few pages gives a sense of achievement that no endless social media scroll can match.

Why Screens Are Hard to Resist

When teenagers are tired, they often reach for screens for comfort. Watching videos or scrolling through social media feels easy when the brain is too exhausted for other activities. However, this habit tricks the brain into thinking it’s relaxing, when in reality, the content keeps it alert and engaged.

This creates a vicious cycle—exhaustion leads to more screen time, which further delays the sleep the body desperately needs.

Tips for a Screen-Free Hour Before Bed

1. Create a Relaxing Environment: Dim the lights, play soft music, and keep a physical book nearby.

2. Choose the Right Material: Graphic novels, magazines, or audiobooks (on night mode) can be great for teens who struggle with traditional reading.

3. Set Boundaries: Encourage teens to keep phones out of their bedroom or place them on “Do Not Disturb” mode.

4. Lead by Example: Parents and siblings adopting similar habits can make the practice feel natural and inclusive.

A Healthier Routine for Better Sleep

By replacing screens with books for just an hour before bed, teenagers can experience better sleep, reduced stress, and a sense of calm. While the pull of technology is strong—especially when tired—the benefits of stepping away are backed by science. Encouraging teens to take that first step may not only improve their sleep but also introduce them to the joys of reading.

References:

• Chang, A.-M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS.

• Carter, B., et al. (2016). Effect of screen time on sleep patterns and behaviour. Journal of Pediatrics.

• University of Sussex (2009). Reading reduces stress levels and improves mental well-being.

• Shekleton, J. A., et al. (2018). The overstimulation of cognitive systems due to screens. Nature Human Behaviour.

• Wheaton, A. G., Ferro, G. A., & Croft, J. B. (2015). School start times for middle school and high school students — United States, 2011–12 school year. Morbidity and Mortality Weekly Report.