Sleep Studies

Screens are a part of our every day life.

Screens are undeniably central to modern childhood, offering tools for learning, creativity, and connection while posing risks of overexposure and sedentary habits. Effective management involves focusing on quality content, active engagement, and balance with physical activity rather than just limiting time. The future demands digital fluency for our future and career success.

The Sleep Foundation

According to the Sleep Foundation, the majority of teenagers bring some kind of technology into the bedroom, adding to the amount of screen time they get each day and affecting multiple areas of their lives.
Experts are becoming increasingly concerned about the effects of blue light from these electronic devices on the sleep-wake cycle.
An estimated 2 in 3 teenagers regularly sleep less than the recommended amount, and screen time may be responsible for sleep deprivation and other problems.

Why do we need so much sleep?

Sleep isn’t just resting — sleep allows your body and brain to rest and recharge. This helps your body and brain to:

grow and repair tissues,
consolidate memory (remember what you learned),
feel alert and ready for school the next day.

According to the Sydney Children’s Hospital, and the Australian Government, a 12 – 13-year-old generally needs 8 to 10 hours of consistent, uninterrupted sleep per night to support proper growth, cognitive development, and mental health. While some may function well on slightly less, many 13-year-olds need closer to 9-10 hours to avoid sleep deficits that impact school performance.

Screen Time Before Bed

Your body has an internal clock (circadian rhythm) that uses light and darkness to tell you when to feel sleepy and when to feel awake. When you use screens so close to your bedtime, your body is deceived into thinking that it is still daytime. In response, your body releases less melatonin, a hormone that helps you sleep. The longer you spend on your screen, the greater the consequence for your sleep.

Why is it such a big deal for teens?

A teenagers’ eyes are more sensitive to light, so the effects of using screens before bed can be stronger and the impacts a bigger deal. When you have too much screen time before bed,

It can take longer to fall asleep.
Your sleep quality (how deeply you sleep) decreases.
You may wake up tired or cranky the next day.
You might feel less focused in class.
You might not have the energy to deal with what your day throws at you.

These problems happen because your body’s signals to sleep are delayed and your brain stays alert instead of cooling down for sleep.

Brain Stimulation

Screens are stimulating your brain. This means that your brain is active and craving more information, bright flashy lights, entertainment etc. This is emphasised when you are:

watching exciting videos, shorts or reels,
scrolling social media,
chatting with friends,
or playing games.

This mental stimulation (not just the light) can make it harder to switch off and relax before sleep.

Sooo.. what now?

We know that screens are a big part of every day life. We can’t just remove screens from our day. The key is balance.

Balance the amount of screen time you have though the day with outdoor activity and face-to-face interactions.
Balance the time that you need to get things done in the day and the sleep that your body needs.
Balance the information you are giving your brain. Put more focus on learning and developing your understanding of the world and less brain rot. Its a real thing

How can you get better sleep?

1. Create a solid bed time routine

One hour before dream time, finish up your screen time.
- Routines take time to settle in. Start with 10 minutes, then 20 and build up to the one hour aim.
Do something relaxing instead or reaching for a device
- Read a book, chatting with family, stretching, drawing, create shadow puppets

2. Create an environment for quality sleep

It’s best to have device locations around the house that you stick to.
- The lounge room is where the TV is for entertainment,
- The kitchen is where food is made and consumed,
- Where you study should be where your computer lives,
- Your bedroom, specifically your bed, needs to remain a place for sleep.
If your phone lives in your bedroom (not the best practice), try leaving it on the other side of the room. This reduces the likeliness that you’ll use your phone in the middle of the night. It also makes us get up and walk across the room to turn off the alarm in the morning.
Studies show time and time again that getting up on the first alarm bell is the better way to start your day. It gives you more energy and doesn’t leave you feeling lethargic and tired.
Dim the lights, or use a lamp to reduce how much light your eyes take in before you sleep. This helps with melatonin production, which helps your brain to wind down.

3. Regular sleep schedule

Try to go to bed and wake up at the same time every day. Including the weekend.
These habits help your body’s internal clock (circadian rhythm) stay consistent so you can fall asleep easier and wake up refreshed.