How Social Media Is Disrupting Teen Sleep — "Bedtime Scrolling"

For today’s teens, turning 13 isn’t just about becoming a teenager; it’s the moment they’re finally old enough to create accounts on TikTok, Instagram, Snapchat, and just about every social platform. But with that milestone comes a hidden consequence: sleep disruption.

A new study published in Sleep Health: Journal of the National Sleep Foundation examined more than 10,000 adolescents and found that age 13 marks a sharp rise in screen use at bedtime.

The result? Less rest, more interruptions, and ripple effects on everything from school performance to long-term health.

The Rise of “Bedtime Scrolling.”

The study revealed that once teens get access to social media, their nighttime routines change dramatically. Phones, once left on the dresser, make their way under the covers. Here’s what researchers found about how 12-13-year-olds use their devices in bed:

• 61% watched videos at least once in the past week

• 44% checked social media from bed

• 46% texted or called after lights out

• Just over 50% listened to music before falling asleep

What’s worse, about one in four teens admitted to social media teen sleep bedtime scrolling, and many picked up their phones again after waking.

The Bigger Picture: Why This Hits at 13?

Puberty naturally shifts teens toward later bedtimes, but the introduction of social media supercharges the problem. The age cutoff (13) is no coincidence; major platforms use it as their minimum age requirement for sign-up.

Add in peer pressure, fear of missing out, and the constant pull of connection, and suddenly, bedtime isn’t about rest; it’s about refreshing feeds.

Not All Teens Are Affected Equally.

The research also highlighted disparities in screen use and its effects:

• Girls reported more bedtime screen use than boys, though boys had more nighttime disruptions.

• Black, Latino, and Native American teens used screens more at night than their White peers, even when adjusting for family income and education.

• Asian adolescents reported the lowest average use.

• Teens from lower-income households and those with less-educated parents were more likely to stay up with screens.

• Sexual minority teens reported higher screen use, but it didn’t negatively impact sleep in the same way, likely because online spaces provide vital social support.

  
  

Why Sleep Loss Matters?

Doctors warn that chronic sleep loss during adolescence is no small issue. It can lead to:

• Struggles with school performance and concentration

• Increased risk of anxiety and depression

• Long-term impacts on physical and mental health

  
  

For parents and caregivers, this isn’t just about phones; it’s about understanding how digital culture reshapes the very rhythms of growing up.

What Can Be Done About Social Media Teen Sleep Bedtime Scrolling?

Experts recommend “anticipatory guidance,” advising before problems take hold. That means:

• Talking with teens about healthy tech habits before they turn 13

• Considering family media plans (like those promoted by the American Academy of Pediatrics)

• Focusing on culturally relevant, community-based programs that fit families’ real lives

• Offering safe alternatives for evening activities, so screens aren’t the only option

One-size-fits-all rules won’t work, but open conversations, boundaries, and awareness can make a difference.

Final Thought.

The takeaway is simple: once teens hit 13, the digital floodgates open, and with them, sleep often takes the hit. While technology isn’t going anywhere, understanding its impact on our kids’ rest is a crucial step in protecting their health and well-being.

Because let’s face it, scrolling at midnight doesn’t just cost teens a little shut-eye. It can reshape their futures.