
Is Screen Time Before Bed Harming Sleep and Health?
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Introduction
For many teens, screen time is part of daily life — from texting friends to watching videos or playing games. But using screens too much, especially right before bed, might be doing more harm than we realize. A new study from Scotland looked at how different types of screen use affect sleep and weight in teenagers. The findings offer a clear message: it’s not just about how much screen time you get, but when and how you use it.
What Was the Study About?
Researchers studied 62 teens aged 11 to 14 in Scotland. They tracked when and where teens used screens, how much time they spent on them, and whether they showed signs of addiction to video games, social media, or phones. Then they looked at how these habits related to sleep problems and body fat. They also measured how the teens were feeling emotionally — because mental wellbeing might be the missing link between screen time and health.
What Did They Find?
The study found that certain screen habits are linked to poor sleep and higher body fat:
- Using screens just before or after sleep (within 30 minutes) was associated with worse sleep and more body fat.
- Keeping phones in bed or using them as alarms was also connected to sleep problems.
- Addiction to video games and social media showed strong links to insomnia and weight gain.
- Teens often used screens more on weekends, and these longer sessions were linked to both worse sleep and higher obesity risk.
Why Does This Happen?
Screens can interfere with the body's natural sleep rhythm. The blue light from phones and tablets can delay the release of melatonin — the hormone that helps us fall asleep. On top of that, stimulating content like video games or social media can keep the brain active when it should be winding down. Over time, this can lead to irregular sleep patterns, insomnia, and even weight gain from lack of rest or nighttime snacking.
Wellbeing Matters Too
The study also showed that emotional wellbeing plays a big role. Teens who felt more stressed or had lower wellbeing were more likely to suffer from both poor sleep and higher body fat. In fact, wellbeing explained up to 58% of the link between screen time and sleep problems. This means it’s not just screen time alone, but also how teens are feeling inside that impacts their health.
What Can Parents and Teens Do?
The good news is there are simple changes that can make a big difference:
- Turn off screens 30–60 minutes before bed to help the brain relax.
- Keep phones out of the bedroom or use a regular alarm clock.
- Limit weekend screen binges — try outdoor time or non-screen activities instead.
- Watch for signs of screen addiction like constant checking or losing sleep to scroll or game.
- Talk about feelings — support teen mental health through open conversation and routines.
Final Thoughts
This study shows that it’s not just how much screen time teens get, but when and how they use it — especially around bedtime. By setting healthy screen habits and supporting emotional wellbeing, families can help teens sleep better, feel better, and reduce their risk of weight gain.
So next time your teen reaches for their phone at bedtime, consider a friendly reminder: good sleep starts with powering down.