The effects of screen time on teen sleep

This review synthesizes findings from 16 studies published between 2020 and 2025 to investigate how teenage screen use affects sleep outcomes. The goal was to examine the effects of screen usage on sleep length, quality, circadian rhythms, and disturbances connected to pandemics. Studies examining screen-related sleep outcomes in adolescents aged 12 to 19 using quantitative or mixed-method approaches were found through a systematic search of databases, including PubMed and ScienceDirect. The results showed that longer sleep length and worse sleep quality were caused by more screen time, especially interactive activities like social media and gaming. Sleep onset was delayed, and the production of melatonin was reduced by blue light exposure, while REM cycles were disturbed, and nighttime awakenings were increased by cognitive stimulation via interactive material. Misalignments in circadian rhythm were especially noticeable when screens were used right before bed. The effects were made worse by the COVID-19 pandemic, as recreational screen use and remote learning resulted in irregular sleep patterns and heightened sleep difficulties. These results highlight how screen time affects sleep through a combination of behavioral and physiological factors. The data show that targeted interventions are necessary to minimize pre-sleep screen exposure, even though other studies questioned the notion that all screen use is harmful. To lessen these negative impacts and safeguard long-term sleep health, it is crucial to encourage healthier digital behaviors among teenagers.