Late-night phone use is becoming a major obstacle to healthy teenage sleep, with social media, videos and messages keeping teens awake long after bedtime. A recent report from the New York Post highlights research showing that every 30 minutes of smartphone use after 10 p.m. was associated with teenagers going to bed 26 minutes later and losing nearly 13 minutes of sleep.
The problem extends beyond simply staying up too late. Bright screens, stimulating content and constant notifications can make it harder for teenagers to wind down and stay asleep throughout the night.
Why Teenagers Need More Sleep
Sleep is essential for teenagers’ physical development, emotional well-being and academic performance. The Canadian Paediatric Society recommends that teens get nine to 10 hours of sleep daily, although individual needs vary.
According to the Canadian Paediatric Society, “up to 40% of teens feel that they are too sleepy most of the time.” Sleep deprivation can undermine memory, concentration and motivation, while also contributing to mood difficulties and increasing the risk of accidents.
How Parents Can Help Teens Put Their Phones Away
Parents can protect their teenagers’ sleep by establishing consistent, reasonable boundaries around nighttime technology. Dr. Sheryl Ziegler of Good Inside recommends keeping devices out of bedrooms overnight, including phones, tablets and laptops.
Rather than turning bedtime into a nightly argument, parents should involve teens in creating a family screen-time plan. Agree on a time to put devices away, charge phones outside bedrooms and replace scrolling with relaxing activities such as reading or listening to calming music.
Consistency matters, too. Parents can model healthy phone habits themselves, explain that boundaries protect sleep rather than punish teens, and revisit household rules as needed. Helping teenagers build healthier nighttime routines can improve their rest and support their well-being.
