Associate Professor Jason Nagata shares his insight into sleep

Sleep Trends in Children and Teens

Sleep deprivation is a growing concern, and it’s not just limited to teens and adults—60% of middle schoolers report they don’t get enough sleep. Our research highlights how screen habits can seriously affect sleep, especially for tweens and early teens. Having devices like phones or TVs in the bedroom is linked to a higher risk of trouble falling or staying asleep and getting less sleep. Even leaving your phone on silent or vibrate can disrupt your sleep because you might still feel tempted to check it.  A recent study found that 63% of tweens had a screen in their bedroom and 17% were woken up by notifications in the past week. Additionally, about 12% of tweens leave their ringers on overnight, increasing the likelihood of disruptions, and 20% use their devices in the middle of the night, which reactivates the brain and makes it harder to return to sleep. [Study link] 

Tips for Better Sleep Without Screens

1. Keep screens out of your bedroom. TVs, phones, or tablets in your room can make it harder to get enough sleep.
2. Turn your phone completely off at night. Even silent or vibrate mode can disturb your sleep. If your phone wakes you up, it’s harder for your body to get the rest it needs.
3. No screens before bedtime. Watching videos, playing games, or chatting online right before bed can make it harder for your brain to relax and fall asleep.
4. Don’t use your phone if you wake up at night. Grabbing your phone when you can’t sleep might seem like a good idea, but it can actually make it harder to fall back asleep.

[Study link] [2nd study link]

Why Sleep is Important for Kids

Sleep is one of the most important things you can do for your body and brain, especially as a teenager. During sleep, your brain grows, repairs, and develops. Not getting enough sleep can lead to mood swings, irritability, and more stress which can affect your relationships and how you feel day to day.

On a deeper level, poor sleep can change how your brain works, affecting your memory, attention, and decision-making. Over time, it can even impact how well you manage emotions or solve problems. To protect your mental health and help your brain thrive, try sticking to a consistent sleep routine, create a cozy sleep space, and avoid screens before bed. A good night’s sleep sets you up for success—at school, in your relationships, and in your overall health.

Jason Nagata, M.D., M.Sc. is an Associate Professor of Pediatrics in the Division of Adolescent and Young Adult Medicine at the University of California San Francisco and affiliated faculty with the Institute for Global Health Sciences and the Center for Sexual and Gender Minority Health.