Sleep and Screen: The Overlooked Pathway to Anxiety and Low Mood

Ava used to see the faint blue glow of her phone as a comforting nightlight. She’d scroll through stories, swipe through photos, or fire off a last round of texts before finally tossing the device on her pillow and trying to sleep, her mind swirling with notifications she promised to ‘answer tomorrow.’ Still, every morning, she woke groggy, irritable, and behind before breakfast, unsure why tiredness clung so stubbornly to her.

After a health class warning that screen use before bed could mess with sleep and mood, Ava made a decision: no screens after 9pm, just for a week. The first night, she felt awkward—everyone else on the group chat kept chatting—but she grabbed a paperback, read until her eyes drooped, and drifted off before she could worry about the next day’s quizzes. By midweek, waking up was less of a battle. Ava noticed she even snapped at her brother less in the mornings. Still, once or twice, she was tempted to sneak back to her phone. But she remembered that scrolling late usually left her feeling restless and anxious.

Research keeps confirming what Ava experienced: teens who spend more than two hours daily on screens, and especially those using phones before bedtime, face higher risks for poor sleep and symptoms of anxiety or depression. Even swapping digital time for offline relaxation—reading, music, or gentle stretching—can lead to better rest and an improved outlook by morning.

Pick a clear end-of-day boundary—maybe 9pm—when you’ll turn off all your devices, including your phone. In that hour before bed, fill the time with something that helps your body and mind ease out of the fast lane, whether it’s reading, drawing, or just hanging out quietly. Each morning, take seconds to notice: did you fall asleep faster, wake up less, or start the day in a better mood? This week is your experiment—keep a light record and see for yourself if a device break before bed feels like a relief or a challenge. Give it a try for just seven days.