If your child isn’t getting enough sleep at night, they could be harming their physical, social, and academic development.
In addition to having a direct effect on your child’s mood, emotional well-being, and immune system, sleep also impacts their alertness, attention spans, cognitive performance, vocabulary acquisition, learning, and memory.
While kids ages 6 to 12 need six to 12 hours of sleep each night – and teens require eight to 10 hours – nearly 40% of kids aged 4 months to 14 years get less sleep than they need, while the number of teens who get less than seven hours of sleep at night has increased by 45% since 2012.
What is driving this lack of sleep? Increased exposure to screens.
Physical and Mental Health Concerns
While erratic bedtimes, stress, anxiety, dieting, caffeine consumption, medical conditions, and sleep disorders can all contribute to a lack of sleep in kids and teens, their impact pales in comparison to excessive exposure to computers, TVs, tablets, and, especially, phones.
Screen time among 8- to 18-year-olds accelerated considerably during the pandemic and has continued to stay high in the years since, as more and more kids are using their phones in the bedroom at night.
This is concerning, as research shows that excessive screen time – especially before bed – disrupts children's sleep by delaying the production of melatonin, the hormone essential for sleep. The combination of blue light emitted from devices and engaging content can overstimulate kids’ minds, making it harder for them to fall asleep.
This lack of sleep can lead to an array of physical and mental health concerns:
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Daytime sleepiness caused by sleep deprivation at night negatively affects children’s ability to pay attention, remember things, and solve problems – which can impair their ability to learn and perform well in school.
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Chronic sleep deprivation often results in irritability, mood swings, and/or increased impulsivity in children. These issues, which can mimic ADHD, are often mistaken for behavioral disorders.
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Kids who lack sleep often experience a lower sense of well-being, a reduced quality of life, and an increased risk of mental health issues such as anxiety, depression, stress, and, in extreme cases, suicidal ideation.
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Lack of sleep can weaken a child’s immune system, making them more vulnerable to illnesses. There is also emerging evidence suggesting that poor sleep in childhood may increase the risk of future health issues like obesity, diabetes, and high blood pressure.
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Sleep deprivation disrupts the balance of hormones that regulate hunger, potentially leading to children overeating, making unhealthy food choices, gaining weight, and facing an increased risk of obesity. Over time, these issues can contribute to poor physical health and associated conditions like diabetes and heart disease.
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Chronic sleep issues during important growth periods in kids’ lives can interfere with their physical development by disrupting the release of growth hormones, which are primarily produced during periods of deep sleep.
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When kids and teens don’t get enough sleep, they often struggle with emotional regulation, making it harder for them to manage frustration, stress, or anger. This can lead to arguments, misunderstandings, or strained relationships that can impact their ability to build and maintain healthy social connections when they get older.
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Drowsiness significantly reduces a child’s or teen’s alertness, reaction time, and coordination, making it harder for them to focus and respond quickly to their environment. This lack of sleep can lead to accidents during sports, physical activities, or even at home, as tired kids and teens are more prone to mistakes and injuries. This is especially concerning for teens who drive, as sleep deprivation can impair their ability to make safe decisions on the road, increasing the risk of accidents.
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Teens who don’t get enough sleep may try to stay awake using caffeine, energy drinks, or even stronger stimulants. Over time, this can lead to a dangerous cycle of dependence and an increased risk of addiction.
Tips for Helping Your Kids Get More and Better Sleep
Smartphones and other screens are highly stimulating and engaging, and many kids – especially teens – have become addicted to late-night screen use for socializing or entertainment.
White it can be a challenge to help them break the habit, the benefits are worth it.
Consider these practical strategies to help your family minimize screen time and maximize sleep time:
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Discuss how blue light from screens affects sleep hormones, making it harder to rest, and explain how poor sleep impacts focus, school performance, and health. Make it an ongoing conversation, sharing research about screens and sleep to keep them informed and engaged.
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Set daily screen time limits to encourage physical activity, outdoor play, and social interactions. After school, promote active breaks instead of screen time to help your kids relax and sleep better.
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Establish a digital curfew by setting a "screens-off" time 1-2 hours before bed to help their brain unwind and prepare for sleep. Involve kids in creating these rules to give them a sense of control. Consider using parental controls to enforce the curfew.
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Keep bedrooms screen-free by removing TVs, phones, tablets, and other devices to reduce distractions and improve sleep quality.
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Encourage screen use in common areas like the living room or dining room and set up a family charging station to minimize nighttime interruptions.
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Promote calming, screen-free activities before bed – such as reading, journaling, or taking a warm bath – to help kids prepare for sleep and disconnect from online distractions.
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Model healthy screen and sleep habits by limiting your own screen use, especially during family time and before bed. Kids are more likely to follow your lead when you practice what you preach.
Click here for more advice on how to help your family set healthy boundaries on screen time.