Teens need to press pause on late-night doomscrolling

Teens Need to Press Pause on Late-Night Doomscrolling

Teens need to press pause on late – For many teenagers, the glow of their screens has become a nightly ritual, extending their waking hours far beyond what their bodies require. A recent study reveals that more than half of U.S. teens are sacrificing precious sleep time by engaging with their phones between 10 p.m. and 6 a.m. on school nights, often for over an hour. This trend, driven by social media and entertainment apps, is reshaping sleep patterns and raising concerns among health professionals. The American Academy of Pediatrics and the American Academy of Sleep Medicine have long advocated for eight to 10 hours of nightly rest for adolescents, but current habits are increasingly undermining that goal.

The Study’s Findings

Researchers analyzing data from the Adolescent Brain Cognitive Development Study found that teens are spending significant time on their phones during the night. Lead author Jason M. Nagata, an associate professor of pediatrics at the University of California, San Francisco, highlighted that over half of participants use their devices in the early hours of the morning, between midnight and 4 a.m. This behavior isn’t limited to the late-night hours—many teens are also scrolling through social media and other apps well into the early morning. The study underscores how these nighttime activities are displacing sleep, creating a gap between the recommended rest and actual sleep duration.

The research doesn’t yet establish a direct link between late-night phone use and specific negative outcomes, but experts warn of the broader consequences. Dr. Mary A. Carskadon, a professor of psychiatry and human behavior at Brown University, explained that disrupted sleep can influence waking behavior in profound ways. “When the opportunity to rest is taken away, teens struggle to achieve the sleep they need,” she said. “This has a cascading effect on their daytime functioning, something we’ve observed for years.” Although not involved in the study, Carskadon’s insights align with previous findings on sleep’s importance for adolescent development.

Sleep Deprivation’s Impact on Teens

Cognitive performance is a key area affected by sleep loss. Without sufficient rest, the brain’s ability to process and retain information weakens, making it harder for teens to focus or learn. “Learning is a central task for teenagers,” Carskadon emphasized. “Whether it’s academic material, sports skills, or social navigation, their brain is actively building these abilities. Sleep deprivation can impair that progress.”

Emotional regulation also suffers when teens don’t get enough sleep. A 2013 study demonstrated this by tracking adolescents over three weeks. The first phase involved a typical sleep schedule, followed by a week of restricted sleep (just 6.5 hours per night) and a final week of restored sleep (10 hours per night). Participants reported heightened anxiety, anger, and confusion during the sleep-restricted period, alongside increased irritability and difficulty managing emotions. “The less sleep a teen gets, the more irritable they become,” Carskadon noted. “Parents often say it’s a straightforward conclusion, but it’s backed by evidence.”

For some teens, the effects of sleep loss can be more severe. Past research suggests that insufficient sleep raises the risk of depression and anxiety, and may even contribute to suicidal thoughts or self-harm behaviors. Nagata’s analysis further reveals that the most time is spent on apps like YouTube, Instagram, and TikTok, with teens averaging 33 minutes of screen time per night on these platforms. While YouTube provided information on parental controls, TikTok and Instagram were slower to respond, leaving their role in the issue somewhat unclear.

Why Phones Disrupt Sleep

Teens aren’t just using their phones to pass the time—they’re engaging in activities that keep them alert. “Most of these apps require active interaction, which raises arousal levels and makes it harder to fall asleep,” Carskadon explained. This constant stimulation from notifications, scrolling, and multimedia content can delay bedtime and fragment sleep throughout the night. The study also points to a behavioral loop: once teens wake up, the habit of checking their phones immediately can lead to further sleep disruption.

Parents and experts alike agree that reducing screen time before bed is crucial. Yet, the challenge persists for many teens. “It’s not just about turning off the device—it’s about breaking the habit of using it as a crutch during the night,” Nagata said. His 2023 analysis, which built on the same dataset, supports this view. It found that teens’ nighttime phone use is not only a common occurrence but also a growing trend that may exacerbate existing sleep issues.

The implications of this behavior extend beyond the immediate. Sleep deprivation during adolescence can have lasting effects on brain development and overall well-being. “Teens are in a critical stage of growth,” Carskadon added. “Their bodies and minds are still maturing, so cutting sleep short can impact them more significantly than adults.” The study’s findings, combined with previous research, highlight the urgent need for interventions to help teens prioritize rest over digital engagement.

Steps to Improve Sleep Habits

Experts recommend strategies to bridge the bedtime gap. One approach is limiting phone use in the hours leading up to sleep. “Establishing a screen-free routine before bed can help signal to the body that it’s time to rest,” Nagata suggested. Parents can play a key role by setting boundaries, such as using devices in common areas or encouraging alternative activities like reading or journaling.

Another solution lies in the design of apps. Nagata pointed out that social media platforms are engineered to keep users engaged, often through algorithms that prioritize addictive content. “These apps are built to capture attention, which is why they’re so effective at keeping teens scrolling late into the night,” he said. Reducing exposure to such stimuli could ease the pressure on sleep patterns.

Despite these challenges, some teens have attempted to cut down on nighttime screen time. One participant described her efforts to power off her phone for a week, only to find it difficult to resist the pull of notifications and entertainment. “I tried to disconnect, but the moment my phone buzzed, I was back online,” she said. This anecdote reflects a broader issue: the habit of constant connectivity is hard to break, even for those who recognize its negative impact.

As the study’s authors stress, the problem isn’t just about quantity—it’s about timing. Late-night phone use displaces sleep, which in turn affects everything from academic performance to mood stability. “This is a silent crisis,” Carskadon said. “Teens aren’t aware of how much their sleep is being compromised by the digital world they inhabit.” With the right strategies, however, the trend may be reversed. The question now is whether society will act quickly enough to help the next generation sleep better.