Better Sleep, Better Health: Why Phones Don’t Belong in Kids’ Bedrooms

These days, it’s common for tweens and teens to drift off to sleep with a smartphone in their hand or on their bedside table. But according to Screen-Free Sleep (screenfreesleep.org), that habit may be a major reason youth across the U.S. are sleeping far less than they should.

Their data shows:

  • Many tweens sleep with a cell phone in their bedroom — and a surprising number even fall asleep holding it.

  • Simply having a device in the bedroom (even if not actively used) makes kids 2.3 times more likely to feel tired the next day.

  • Over half of teenagers report getting less than 7 hours of sleep most nights.

That’s alarming, especially since proper sleep is vital for physical growth, learning, emotional regulation, and overall health.

Sleep is one of the most powerful tools we have to support kids’ physical, emotional, and mental well-being. Many children and teens keep their phones or other digital devices in their bedrooms, and research shows this habit can disrupt healthy sleep in ways that affect learning, behavior, and long-term health.

According to the National Sleep Foundation, screens near bedtime interrupt the natural processes that help us fall asleep and stay asleep. (Source: NSF – Effects of Screen Use on Children’s Sleep: https://www.thensf.org/effects-of-screen-use-on-childrens-sleep/)

And it’s not only screen time that matters - even having a phone in the bedroom, unused, increases the risk of shorter and poorer-quality sleep for kids and teens. A major review found that children and teens who sleep near screens or phone notifications are more likely to wake during the night and get fewer hours of sleep overall. (Research review: Impact of Mobile Devices on Sleep in Children and Adolescents: https://pmc.ncbi.nlm.nih.gov/articles/PMC5839336/). Screen light, especially blue light, makes it harder for the brain to produce melatonin, the hormone that helps us feel sleepy. Learn more at https://pubmed.ncbi.nlm.nih.gov/31433569/

Bedtime phone use predicts future sleep problems. A 2024 study of early adolescents (ages 11–12) found that bedtime phone use, and even simply leaving the ringer on, predicted shorter sleep duration and more disturbed sleep a year later. (Source: Preventive Medicine Reports: https://www.sciencedirect.com/science/article/pii/S1054139X24002891).

What Happens When Sleep Is Disrupted?

Sleep Loss Affects Mood, Schoolwork, and Long-Term Health. Poor sleep has been linked with lower attention in school, mood swings, anxiety, and greater risk of physical and mental health challenges over time.
(Impact of Mobile Devices on Sleep in Children and Adolescents: https://pmc.ncbi.nlm.nih.gov/articles/PMC5839336/)

Tips for Parents and Caregivers

These practices, recommended by the National Sleep Foundation and supported by research, can help teens and tweens get better sleep:

  • Keep phones and devices out of bedrooms at night. Charge devices in a shared space like the kitchen or living room. Even silent notifications can disrupt sleep rhythms.

  • Use a simple alarm clock instead of a phone. This removes the temptation for late-night scrolling or checking messages.

  • Shut down screens 30 to 60 minutes before bed. Try quiet activities, like reading, listening to calming music, or light stretching, to help the brain ease into sleep.

  • Limit overall evening screen time. The earlier screens go off in the evening, the easier it is for kids (and adults!) to wind down.

  • Model healthy habits. Kids mirror what adults do. Keeping your own phone outside the bedroom helps reinforce the family routine. Your sleep will improve, too!

Help Younger Kids Build Healthy Sleep Habits

While tweens and teens face unique pressures, healthy sleep routines begin much earlier, and childhood is the best time to start building screen-free habits.

  • Make kids’ bedrooms 100% device-free. Avoid keeping TVs, tablets, gaming devices, or smart toys in younger children’s bedrooms.

  • Create a predictable, calming bedtime routine.

A steady routine may include:

  • Bath or shower

  • Pajamas

  • Toothbrushing

  • Reading together

  • Lights out

Even 15 minutes of reading can improve sleep quality.

  • Turn off screens at least an hour before bedtime. Younger children are especially sensitive to stimulation and light.

Use comfort items, not screens, to soothe night waking. Try a night-light, soft music, or calming reassurance rather than offering a device.

Healthy Sleep Foundations for Babies and Toddlers

Infants and toddlers don’t use phones themselves, but screens in their environment still affect their sleep patterns.

  • Keep the sleep space free of devices. Avoid using phones or tablets during nighttime feedings or soothing.

  • Keep lights low and warm-colored. Soft lighting supports melatonin and helps everyone settle back to sleep.

  • Use non-screen soothers. White noise, humming, gentle rocking, or lullabies are effective and calming.

  • Create flexible but predictable rhythms. Regular nap and bedtime cues help babies build healthy sleep associations.

A small change like keeping phones and screens out of the bedroom at night can lead to better sleep, improved mood, stronger focus and school performance, more balanced mental health, and a healthier foundation for the future - for everyone!

POSTTracey CarlsonSPR, SB, Screenagers, screen time, cell phone use teens, kids and cell phone use, better sleep, bedroom and phones, better sleep better health