How Social Media Use Disrupts Sleep and Physical Activity

Day 1

Last night, I promised myself I’d get off my phone by 9 PM to get better sleep. But by 9:05, I was just scrolling one more time through my Instagram feed. Before I knew it, it was 11 PM. My mom had mentioned that using my phone late could mess with my sleep, but it’s hard to stop. The content is endless, and I feel like I’d miss out if I logged off too early.

Day 3

I didn’t sleep well again. I’d been in bed for hours, but I kept checking TikTok and watching “just one more” video until past midnight. My alarm rang at 6:30 AM, and it felt like I hadn’t even rested. I dragged myself to school and found it hard to focus during classes. Mom suggested that I try putting my phone in another room at night, but that seems so extreme.

Day 5

Tonight, I noticed that I’m losing interest in my usual activities. I used to love going for runs and playing soccer with my friends, but now I’d rather just stay in and watch videos. I feel more tired every day, and even when I’m not on my phone, I’m thinking about the posts I saw or wondering if anyone commented on mine.

Day 7

Mom and I talked again tonight. She explained that when I stay on my phone at night, the screen’s blue light tricks my brain into thinking it’s still daytime, making it harder to fall asleep. She also mentioned that scrolling so late keeps my mind busy, which isn’t relaxing. She suggested I set a time each night to log off my phone. I guess it’s worth a try. I’m starting to feel the effects of being tired all the time—it’s making school harder, and I feel irritable with my friends and family.

What’s Happening in Emily’s Brain

Emily’s experience is not uncommon. Many teens experience disrupted sleep due to prolonged social media use. The blue light emitted by screens interferes with melatonin production, a hormone essential for sleep. When Emily stays on her phone late, her brain stays in a state of alertness, making it difficult to wind down.

Besides disrupting sleep, constant online engagement can displace physical activities that are crucial for overall well-being. With her attention absorbed by online content, Emily finds herself choosing screens over physical activity, affecting her energy levels and health. Over time, the lack of physical exercise combined with disrupted sleep can have serious consequences on both her physical and mental health.

What Parents Can Learn from Emily’s Journal

Emily’s story illustrates a common challenge for many families. The constant stimulation from social media and the blue light exposure can lead to poor sleep, and choosing screens over physical activities can harm health in multiple ways. However, this isn’t due to a lack of discipline—it’s a result of how social media platforms are designed to keep users engaged.

Here’s what parents can do to help without placing blame:

• Encourage a Relaxing Evening Routine: Suggest screen-free activities in the evening, like reading or listening to music. This helps the brain shift into a restful state, supporting better sleep.

• Set a “Digital Curfew”: Instead of enforcing it as a strict rule, explain why logging off early is important. Many families find success with “no screens after 9 PM” policies to ensure restful nights.

• Promote Outdoor Activities: Encourage physical activities during the day, helping reset energy levels and making it easier to unwind at night.

Conclusion

Emily’s sleep journal highlights how social media can disrupt sleep patterns and reduce physical activity, often without the user realizing the impact. By understanding the effects of screen time on health, parents can work with their children to establish routines that promote both rest and physical well-being. The goal is not to cut off access but to create balance, helping teens prioritize sleep and exercise for a healthier life.