Screen time and sleep

Many parents notice their teen staying up later and later, phone glowing under the covers. Screen time and sleep are closely linked, and getting this right supports mood, focus and overall wellbeing.

What it is

Screens - phones, tablets, gaming consoles, TVs - stimulate the brain and delay the release of melatonin, the hormone that signals it's time to sleep. Bright light, especially blue light, in the hour before bed can make it harder to fall asleep, even after the screen is switched off. Add to this the emotional stimulation of messaging friends, scrolling social media or intense gaming, and it's easy to see why bedtime keeps slipping later for many young people.

Signs to notice

• Difficulty falling asleep or waking up tired despite enough hours in bed.
• Phone use continuing well past agreed bedtimes.
• Irritability, poor concentration or low mood during the day.
• Falling asleep in class or during activities.
• Checking phones immediately upon waking or during the night.

What helps

• Set a "screens off" time at least 30 to 60 minutes before bed, with charging stations outside the bedroom overnight.
• Dim lights and switch to calming activities - reading, journalling or music - in the wind-down period.
• Keep a consistent sleep and wake time, even on weekends, to support the body's natural rhythm.
• Use night mode or blue-light filters if screens must be used in the evening.
• Model good screen habits yourself - young people notice inconsistency between rules and adult behaviour.
• Talk about how good sleep supports the things they care about, like sports performance, mood and friendships, rather than framing it only as a rule.
• Consider a shared family charging station in a common area, so the rule applies to everyone, not just the young person.
• If gaming or messaging with friends feels like the hardest habit to break, help them agree on a specific cut-off time with friends in advance, so no one feels left out by logging off first.

When to reach out for help

Consider professional support if sleep difficulties persist for several weeks, significantly affect mood or school performance, or if a young person seems unable to disconnect from screens despite wanting to sleep. This can sometimes point to underlying anxiety or a compulsive relationship with devices that benefits from support.

Getting help in South Africa

Cleared Mind's EAP counsellors can help families establish healthier screen and sleep routines, and address any underlying anxiety driving late-night device use. SADAG's Mental Health Line (011 234 4837) is available for further guidance and referrals.