How does screen use before bed affect my teenager's sleep?

Blue light from screens (phones, tablets, computers) suppresses melatonin production and delays the body's natural sleep onset by 30–60 minutes. But light is only part of the problem: social media, gaming, and messaging are psychologically stimulating and create a 'just one more' loop that extends screen time. The combination means many teens are going to sleep 1–2 hours later than their biology needs. The AAP recommends screens off at least 30–60 minutes before bed. Practical strategies: charge phones outside the bedroom (buy an alarm clock), use night mode/blue-light filters in the evening, establish a family-wide 'screens off' time, and model the behavior yourself. If your teen resists, negotiate — perhaps they keep their phone but it goes face-down on a charger across the room at a set time. Teens who sleep with phones in their room get measurably less sleep. Consult your pediatrician about healthy sleep hygiene practices for teens.