Protecting Teen Sleep: Why Phones Matter at Night
Protecting Teen Sleep: Why Phones Matter at Night
One of the first things I ask teens and families about is sleep. If a teen is not sleeping well, that is often where we need to start. Sleep plays a vital role in brain development, emotional regulation, mental health, learning, and overall wellbeing.
Teens (ages 13–18) typically need 8–10 hours of sleep per night, yet many are getting far less. Research consistently shows that teens who keep phones in their bedrooms tend to get less sleep and report poorer sleep quality.
Rather than focusing on a strict “no phone” rule, try focusing on sleep protection. As parents, our role is to help protect our children’s sleep and create an environment that supports healthy rest.
Practical Strategies for Families:
• Keep phones and electronics charging outside bedrooms.
• Use Do Not Disturb or Sleep Mode overnight.
• Set a consistent device curfew (e.g., 9:30–10:00 PM).
• Use a regular alarm clock instead of a phone alarm.
• Encourage calming bedtime routines such as reading, drawing, stretching, deep breathing, journaling, or listening to calming music.
Questions to Explore with Your Teen:
• What usually keeps you on your phone at night?
• How do you feel after a good night’s sleep?
• What do you notice when you’ve only slept 5–6 hours?
• What might be different if you got an extra hour of sleep?
• How can we protect your sleep without it feeling like a punishment?
When teens understand the connection between sleep and their own goals, these conversations often become less about rules and more about support.
Resources
• Canadian Paediatric Society: https://caringforkids.cps.ca/handouts/preteens-and-teens/teens_and_sleep
• Sleep Foundation: https://www.sleepfoundation.org/teens-and-sleep
• Dr. Becky Kennedy: https://www.goodinside.com
Blog Post By: Kayle Reeve, Registered Social Worker #4473 with Wildflowers Therapy
