SAFE ON SOCIAL:  

SHOULD DEVICES BE IN YOUR KIDS BEDROOM AT NIGHT?

In today’s digital age, it’s easy to let kids keep their phones in their bedrooms at night. However, this habit can seriously impact their sleep, mental health, and overall wellbeing. That bright screen isn’t harmless; it actually disrupts their rest and energy in multiple ways.

The Blue Light Issue: Disrupting Sleep

The blue light emitted by phones, tablets, and similar devices messes with melatonin production, the hormone responsible for regulating sleep. When teens use their devices late at night, their brains stay active and alert, making it much harder to drift off. Instead of winding down, they end up staying up late scrolling through social media or binge-watching shows, leading to sleep deprivation and a cycle of exhaustion.

Late-Night Messages = Sleep Deprivation 

Teens often stay up late responding to group chats or checking notifications. Even though the messages are often meaningless, a blurry photo or a random "wyd" (what are you doing?), they feel compelled to check. This disruption to their sleep leads to tiredness the next day, which affects everything from school performance to their emotional health.

Anxiety Before Bedtime

With social media available 24/7, many teens experience anxiety when checking their phones right before bed. They might worry about why a friend hasn’t replied, or come across upsetting news or disturbing content, which only heightens stress and anxiety. This constant mental stimulation makes it difficult to relax, further hindering their ability to fall asleep.

Effects on Grades, Focus, and Mood

Sleep deprivation doesn’t just make teens tired, it directly affects their academic performance and mental health. When they don’t get enough rest, they struggle with focus, suffer from lower grades, and become more irritable. Emotional regulation becomes harder, leading to impulsive behavior, anxiety, and burnout.

The Easy Fix: Get Phones Out of the Bedroom

• Buy an Alarm Clock: Encourage your teen to use a traditional alarm clock instead of relying on their phone to wake up. This way, they avoid the temptation to check notifications before bed.
• Charge Phones Outside the Bedroom: Establish a family rule that phones should be charged in common areas like the kitchen or living room to prevent nighttime distractions.
• Promote Relaxing Activities: Suggest activities like reading, journaling, or listening to soothing music an hour before bed, rather than using screens. This helps your teen relax and prepare for a restful sleep.

While it may be tough at first, setting limits on phone use is one of the best ways to improve your teen’s mental health, academic performance, and happiness. It’s not just about getting more sleep, it’s about creating boundaries that promote long-term wellbeing. And let’s face it, adults could use these reminders too!

For more information on how to keep your kids phone use in check visit https://www.safeonsocial.com/ 

Mandy McCallum & Gemma Phelan

Directors of Wellbeing