Life Is Like That!

It’s late. The house is finally quiet after a long day of school, work, practices, and dinner dishes. A parent collapses into bed, grateful for a moment of stillness. Down the hall, a teenager finishes a last text and pulls the covers up.

The lights go out.

Then the glow begins.

“One quick scroll,” they think.

Headlines. Alerts. Social posts. One more swipe. One more update.

Suddenly it’s 11:42 p.m. — and everyone is exhausted but somehow wide awake.

At Riley Children’s Sleep Program, this is a story we hear every week.

The Nighttime Habit That Keeps the Brain Awake

Many families tell us they use screens to “wind down.” It feels relaxing. It feels deserved after a long day.

However, research from the American Academy of Sleep Medicine indicates that more than one-third of adults report that viewing news and current events before bed actually worsens their sleep. Nearly half of young adults report feeling the effects even more strongly. Sleep is not just about closing our eyes; it involves allowing the brain and body to shut down completely.

According to sleep expert Dr. James Rowley from the American Academy of Sleep Medicine, reading stressful or worrisome content before bed makes it challenging to achieve the deep, restorative sleep our bodies require. Blue light from screens sends a powerful signal to the brain: It’s still daytime. Stay alert.

In fact:

• 26% of adults admit they choose screen time over getting the recommended seven hours of sleep.
• 50% use a screen in bed every single day.
• 33% use screens in bed most days of the week.

That habit of scrolling through your phone at bedtime, often referred to as “doomscrolling,” may feel relaxing in the moment. But it quietly steals sleep.

Screens don’t just entertain the brain — they activate it.

Blue light suppresses melatonin, the hormone that signals the onset of sleep. Emotionally charged content — news alerts, social media conflict, stressful stories — triggers alertness and stress responses.

Instead of drifting toward sleep, the brain shifts into daytime mode. And sleep loss adds up.

One short night can mean:

• Trouble concentrating
• Headaches
• Irritability
• Mood swings
• Increased anxiety and emotional dysregulation
• Attention and learning challenges

Over time, chronic sleep deprivation increases the risk for serious health concerns like heart disease, high blood pressure, diabetes, and persistent daytime fatigue.

For children and teens, the stakes are even higher. Growing brains depend on deep sleep for learning, emotional regulation, and physical development. When parents model late-night scrolling, kids learn that screens belong in bed. When families prioritize bedtime, children understand the importance of sleep.

Children Learn What They See

Kids notice everything.

When parents scroll in bed, children learn that screens belong at bedtime. When families protect a calm wind-down routine, children learn that sleep is important and protected.

Modeling healthy habits can be as powerful as any sleep intervention we provide.

Rewriting the Bedtime Story

The good news? Small changes can transform nights.

Instead of ending the day with endless scrolling, we encourage families to create a wind-down buffer zone:

Turn it off.

Power down electronics 30–60 minutes before bedtime.

Keep it out.

Charge phones outside the bedroom. Use a traditional alarm clock instead.

Create a routine.

Reading, journaling, stretching, or a warm shower helps signal the brain that it’s safe to sleep.

Silence alerts.

Notifications can wait until morning.

Set a schedule.

Wake up at the same time every day—even on weekends—and bed head when sleepy.

Imagine a Different Ending

The phone stays on the kitchen counter.

Lights dim.

A parent reads while a child turns pages beside them.

Breathing slows.

The house grows still.

Sleep arrives more easily.

Mornings feel calmer.

Families feel more connected.

In a world designed to keep us scrolling, helping families choose sleep is one of the most meaningful preventive health interventions we can offer.

And sometimes, the best thing we can do for a child’s health

is to help their whole family get a good night’s sleep.