Banning smartphones in the evening helps teens sleep longer and study better

The main reason for lack of sleep is screens. Teenagers are spending more and more time in front of smartphones and computers: for example, in Switzerland, fourteen-year-olds in 2020 were 12 times more likely than in 2012 to sit at the screen for more than four hours a day. In addition to reducing sleep time, bright lights and the emotional excitement of socializing or playing make it difficult to fall asleep quickly.

Researchers at the University of Geneva, together with the Department of Education, analyzed the questionnaires of 329 adolescents aged 13-15 years. They were asked to talk about their sleeping habits and their parents’ rules. It turned out that the most effective measures are strict prohibitions: no phones in the bedroom and no use of gadgets in the evening.

The result was impressive: teenagers with such limitations slept an average of 40 minutes more. According to the head of the study, Virginie Sterpenich, this is almost equivalent to one extra night of sleep every week. Other measures, such as limiting total screen time or setting an official bedtime, proved ineffective.

The extra sleep is also reflected in school success. The students who had more rest showed better academic results. The authors of the study emphasize that parents play a key role, and healthy habits need to be formed before the age of 15, while they are still being consolidated.

Scientists are already preparing practical recommendations and conducting classes in schools to help teenagers get better sleep. “Many people stay in bed with a phone and stop distinguishing between a space for sleeping and for online activity. Changing this habit can be the first step towards a full rest,” notes Virginie Sterpenich.