Evening Screen Restrictions Promote Longer Sleep and Improved Academic Performance in Teens

Recent research conducted by the University of Geneva highlights the significant impact of parental rules on teenagers' sleep and academic success. The study, carried out in secondary schools with the cooperation of the Department of Public Education, Training and Youth, reveals that strict restrictions on evening smartphone use are associated with a substantial increase in sleep duration and better school performance. The findings, published in Discover Public Health, emphasize that teenagers subjected to no-phone rules in their bedrooms and during evening hours sleep approximately 40 minutes longer each night, despite their need for about 9 hours of sleep.

Sleep is critical for cognitive functions, emotional regulation, and overall mental health. Chronic sleep deprivation among adolescents can impair memory, reduce alertness, and increase the risk of psychiatric disorders such as anxiety and depression. Over recent years, excessive screen time has contributed to early and prolonged sleep deficits. Data from a 2020 Swiss study indicate that 14-year-olds now spend over four hours daily on screens, a 12-fold increase since 2012, which correlates with later bedtimes and poorer sleep quality.

The study involved 329 students aged 13 to 15 who answered questionnaires about their sleep habits and parental rules. Results demonstrated that those with the most restrictive rules, such as no phones in bedrooms and no use during evening hours, enjoyed notably longer sleep, averaging an extra 40 minutes per night. This increase in sleep aligns with the adolescents' need for sufficient rest and acts as a buffer against sleep deficits.

Beyond sleep duration, the research points to multiple benefits, including improved academic performance linked to increased sleep. Experts like Virginie Sterpenich from UNIGE underlined the importance of parental involvement in establishing healthy sleep routines before the age of 15, when changing established habits becomes more challenging. Consequently, schools are now introducing awareness programs and practical tools to help students develop healthier sleep patterns. Virginie Sterpenich also notes the importance of habit change, such as reducing bed-time phone use, to promote overall sleep health.

In summary, enforcing rules that limit evening screen time not only extends sleep duration but also enhances teenagers’ academic success and emotional well-being. Encouraging parents to set boundaries on digital device use before sleep can be a cornerstone of improving adolescent health and development.