As your little bee becomes a teen, it might feel like the buzzing never stops—especially from their phones, tablets, and TVs. If you’re noticing your teen is staying up late, struggling to focus, or waking up groggy, screen time could be the culprit behind the sleepy sting.
At BeeHome Pediatrics, we often talk with families about the growing connection between screens and sleep troubles in tweens and teens. Dr. Margie Diaz-Ochu is here with simple, supportive advice to help your teen reset their rhythm and build healthier habits.
The Screen-Sleep Connection: Why It Matters
Screens aren’t just a distraction—they actually change how the brain prepares for sleep. Here’s how:
- Blue light from screens suppresses melatonin (the “sleepy” hormone), delaying natural sleepiness.
- Endless scrolling or gaming keeps the mind alert and stimulated.
- Late-night texts or notifications disrupt deep sleep, even if your teen isn’t fully waking up.
It’s no wonder many teens in the hive struggle with getting the rest their growing bodies need.
How Much Sleep Should Your Teen Bee Getting?
According to the American Academy of Sleep Medicine, teens aged 13–18 should get 8–10 hours of sleep per night. But between school, sports, and screen habits, most are falling short.
Signs your teen isn’t getting enough zzz’s:
- Difficulty waking up for school
- Irritability or mood swings
- Trouble concentrating
- Headaches or frequent yawning
- Napping after school, then staying up too late again
Sleep debt is real—and it can impact everything from grades to mental health.
Buzz-Worthy Tips to Balance Screen Time and Sleep
1. Create a “Digital Sunset.”
Encourage screens off at least 1 hour before bed. This lets melatonin production rise naturally and signals the body to wind down. Bonus tip: dim household lights too!
2. Keep devices out of the hive (bedroom).
Make bedrooms a screen-free zone. Use charging stations outside the room to reduce the temptation to scroll at night.
3. Encourage a calming bedtime routine.
Instead of screens, try:
- A warm shower
- Herbal tea or light stretching
- Listening to soft music or audiobooks
- Journaling or reading (on paper, not a tablet!)
4. Set healthy screen limits during the day.
Help your teen build awareness of how much time they’re spending online. Consider using screen time tracking apps together to set mutual goals.
5. Model the habits you want to see.
If your teen sees you buzzing away on your phone at midnight, they’ll take note. Leading by example is one of the most powerful parenting tools.
When to Reach Out
If sleep issues persist despite cutting back on screen time, or your teen is showing signs of anxiety, depression, or chronic fatigue, don’t wait to check in.
Dr. Diaz-Ochu can help evaluate for underlying issues like sleep disorders or mental health concerns—and support your family in getting back on track.
Let’s Help Your Teen Rest, Recharge, and Thrive
At BeeHome Pediatrics, we believe every young bee deserves restorative sleep and balanced habits. With the right tools (and a little patience), your teen can find their rhythm—and so can the rest of your hive.
Got questions about teen sleep and screen use? Let’s talk.
BeeHome Pediatrics – Millcreek, UT
435-513-PEDS | Contact Us