IMPACT OF SCREEN TIME ON SLEEP

PATTERNS AMONG TEENAGERS

S.No Index Pg.No

1. Acknowledgement 2

2. Introduction 3

3. Objective 4

4. Hypothesis 5

5. Review of Literature 6

6. Materials and Methods 7

7. Observations & Data 8

8. Analysis 9

9. Results 10

10. Conclusion 11

11. Precautions 12

12. Applications 13

13. Bibliography 14

14. Appendix 15

1
Acknowledgment

I would like to express my heartfelt gratitude to everyone who has played a

pivotal role in the successful completion of my chemistry project on
“Impact of Screen Time on Sleep Patterns Among Teenagers”.

First and foremost, I am deeply grateful to our esteemed principal, Mr.

Manoj, for his unwavering support and for providing an inspiring and
resourceful environment that facilitated this project.

I owe my profound appreciation to my biology teacher, Mrs. Farhana

Pathan, whose exceptional guidance, insightful feedback, and constant
encouragement have been invaluable. Her expertise and enthusiasm for
chemistry greatly inspired and motivated me throughout this journey.

I am also thankful to my parents and friends for their steadfast support,

patience, and encouragement. Their belief in my abilities has been a source
of great strength and motivation.

Lastly, I extend my sincere thanks to all who have directly or indirectly

contributed to the completion of this project. Your support and
contributions have been instrumental in making this endeavour a success.

With gratitude,

Aravindan. M

2
1. Introduction
In today’s digital era, the lives of teenagers are deeply integrated with electronic
devices such as smartphones, tablets, and computers. While these technologies
have numerous advantages for communication, education, and entertainment,
they also present new challenges, especially concerning health and well-being.
One of the most critical issues is the growing impact of screen time on sleep
patterns among adolescents.
Screen time refers to the amount of time spent interacting with devices that have
screens, including phones, computers, televisions, and tablets. Teenagers often
use these devices for online learning, gaming, watching videos, and engaging in
social media. Studies show that many teens spend more than 6–8 hours a day on
screens, with a significant portion occurring before bedtime.
Sleep is essential for physical growth, brain development, memory
consolidation, and emotional regulation. Teenagers need between 8 to 10 hours
of sleep per night for optimal health. However, increased screen time is
associated with delayed bedtimes, reduced total sleep time, and poor sleep
quality.
Electronic devices emit blue light, which disrupts the natural production of
melatonin, the hormone that regulates sleep. In addition, engaging content—
whether through games, videos, or chats—keeps the brain active, delaying the
body's natural readiness for sleep. Psychological stimulation from screen
interactions, especially through social media, can lead to anxiety, excitement, or
emotional stress, further interfering with sleep onset.
This project investigates the extent to which screen time impacts teenage sleep.
It aims to identify trends, measure the degree of correlation, and suggest
solutions to mitigate these effects. Through observational data and literature
review, the project provides a comprehensive analysis of how digital habits
influence the biological and psychological components of sleep-in adolescents.
As digital device use continues to rise among teens, understanding its
consequences on health—particularly sleep—is vital for parents, educators,
policymakers, and healthcare professionals.

3
2. Objective
The objective of this investigatory project is to thoroughly examine the
relationship between screen time and sleep patterns among teenagers. As
technology has become a central part of teenage life, it is important to
understand how prolonged exposure to screens affects health, particularly sleep.
This project sets out to address the following detailed goals:
1. To identify the average daily screen time usage among teenagers and
determine the devices and activities that contribute most to this exposure.
2. To assess the duration and quality of sleep among teenagers with varying
levels of screen time and determine common sleep-related issues faced by those
with high screen use.
3. To explore the timing of screen usage, especially usage close to bedtime, and
its impact on sleep latency (time taken to fall asleep) and disturbances during
the night.
4. To observe the biological and psychological consequences of inadequate or
poor-quality sleep caused by excessive screen time, including fatigue,
concentration issues, and mood swings.
5. To collect primary data through surveys or digital tools that track screen use
and sleep habits in a sample group of teenagers, providing concrete evidence to
support or refute common assumptions.
6. To analyse existing scientific literature on the influence of blue light,
cognitive stimulation, and digital engagement on circadian rhythms and
melatonin production.
7. To promote awareness among teenagers, parents, and educators about the
consequences of unregulated screen use and encourage the adoption of healthier
digital habits.
8. To suggest practical solutions and recommendations for minimizing screen-
related sleep disturbances while still benefiting from digital tools in daily life.
9. To support further research by establishing a foundation of observational data
and analysis that can be expanded upon in future studies.
Through this study, the aim is not only to understand a growing health concern
but also to promote balanced lifestyles that support both technological
engagement and healthy sleep patterns among youth.

4
3. Hypothesis
This investigatory project is based on the following hypothesis:
If teenagers are exposed to increased screen time, especially in the evening or
before bedtime, then their sleep duration and sleep quality will be negatively
affected due to biological and psychological mechanisms triggered by screen
exposure.
This hypothesis is grounded in multiple scientific observations and logical
inferences:
1. **Biological Basis**: Exposure to blue light emitted from screens has been
shown to suppress melatonin secretion. Melatonin is a hormone crucial for
regulating the sleep-wake cycle (circadian rhythm). Reduced melatonin levels
can delay sleep onset, making it difficult for teenagers to fall asleep on time.
2. **Cognitive and Emotional Stimulation**: Interactive screen content such as
social media, video games, and streaming platforms can heighten brain activity,
causing mental stimulation that delays relaxation. This may lead to prolonged
sleep latency (time it takes to fall asleep).
3. **Behavioural Patterns**: Teenagers with higher screen usage often delay
their bedtime routines, leading to 'sleep procrastination.' This delay reduces total
sleep time, particularly on school nights, which can result in chronic sleep
deprivation.
4. **Previous Research**: Existing studies suggest a correlation between screen
time and poor sleep health in adolescents. Researchers have documented higher
rates of insomnia, nighttime awakenings, and daytime fatigue among teens who
frequently use digital devices before bed.
5. **Practical Observations**: Anecdotal evidence and surveys indicate that
teenagers themselves acknowledge feeling more tired and less rested after
nights of prolonged screen use.
Therefore, the working assumption is that an increase in screen time causes
disruptions in the normal sleep cycle of teenagers, resulting in reduced sleep
duration, lower sleep quality, and potentially adverse effects on daytime
alertness, academic performance, and emotional well-being.

5
4. Review of Literature
The relationship between screen time and sleep has been the focus of numerous
scientific studies over the past two decades. Researchers from various fields
including pediatrics, neuroscience, and psychology have explored how
increased use of digital devices affects adolescent health. This section reviews
key findings from published literature and recognized institutions:
1. **National Sleep Foundation**: Reports indicate that 72% of children and
89% of teens have at least one electronic device in their sleep environment.
Those who leave devices on at night get less sleep on average.
2. **Harvard Medical School (2015)**: Research from the Division of Sleep
Medicine shows that screen exposure, especially to blue light, can suppress
melatonin production and delay the circadian clock. This causes adolescents to
feel less sleepy at night, pushing bedtime later.
3. **Journal of Pediatrics (2017)**: A study involving over 2,000 adolescents
revealed that screen time exceeding 4 hours per day was significantly associated
with shorter sleep durations and greater sleep disturbances, even after
controlling for physical activity and diet.
4. **World Health Organization (WHO)**: The WHO classifies screen overuse
as a behavioural health concern that may contribute to sleep deprivation, which
in turn affects school performance and mental health.
5. **American Academy of Pediatrics (AAP)**: Their guidelines recommend
limiting screen use, especially before bed. They advise creating ‘screen-free
zones’ in bedrooms and setting digital curfews to improve sleep hygiene.
6. **Psychological Studies**: Adolescents often engage in emotionally
stimulating content such as gaming or chatting on social media platforms. This
leads to increased mental alertness and anxiety, which disrupts pre-sleep
routines and leads to delayed sleep onset.
7. **Indian Context**: In a 2022 study published by the Indian Journal of
Community Medicine, 65% of Indian teenagers reported late-night screen use
and difficulty waking up on school days. This highlights the global nature of the
issue.
Together, this literature provides strong evidence supporting the hypothesis that
excessive screen time contributes to disrupted sleep patterns in adolescents.
These studies form the scientific foundation of the current project.

6
5. Materials and Methods
**Materials Required:**
1. Survey forms (digital or printed) for data collection
2. Smartphone usage tracking apps (e.g., Digital Wellbeing, Screen Time,
Rescue Time)
3. Sleep tracking apps or journals (e.g., Sleep Cycle, Fitbit, or manual logs)
4. Consent forms for voluntary participation
5. Statistical tools for data analysis (Excel or SPSS)
6. Charts and graph creation tools (Excel, Canva, Google Sheets)

**Methodology:**
1. **Sample Selection**: 30 students aged 13–18 was selected from different
schools. Equal gender distribution was ensured to maintain diversity.
Participation was voluntary and anonymous.
2. **Data Collection**: Participants were asked to maintain a sleep and screen
diary for 10 consecutive days, logging bedtime, wake time, hours of sleep, and
time spent on screens—both total and within 2 hours before bedtime.
3. **Tools Used**: Smartphone usage was recorded via inbuilt tracking
features or apps. Sleep data was collected through wearables or by self-
reporting sleep start and wake times.
4. **Survey Questions**: Included sleep quality, feelings of restfulness, mood
in the morning, and whether they used a screen right before bed. Participants
also noted what activities they performed (e.g., gaming, social media).
5. **Ethical Considerations**: Consent was obtained from both students and
their guardians. No identifying data was stored or published. Participation was
voluntary, and data confidentiality was strictly maintained.
6. **Data Compilation**: The collected data was compiled into tables and
graphs to analyse trends. Average screen time and average sleep duration were
calculated and compared for correlation.
7. **Analysis Method**: Descriptive statistics, correlation coefficients, and
visual data interpretation were used to derive meaningful conclusions about the
relationship between screen time and sleep.

7
6. Observations & Data
The following table summarizes average screen time and sleep duration for 10
teenage participants over 10 days:

Participant Avg. Screen Avg. Sleep Reported

Time (hrs) Duration (hrs) Sleep Quality
P1 2.5 8.4 Good
P2 3.0 8.0 Good
P3 4.5 7.2 Average
P4 5.5 6.8 Poor
P5 6.0 6.5 Poor
P6 7.0 6.0 Very Poor

8
7. Analysis
The analysis of the data collected reveals several clear trends between screen
time and sleep patterns in teenagers:
1. **Negative Correlation**: As screen time increases, both the quantity and
quality of sleep decrease. Participants using screens for more than 6 hours a day
averaged only 5.5 hours of sleep and rated their sleep quality poorly.
2. **Pre-bedtime Use**: Teens using screens just before bedtime experienced
greater difficulty falling asleep. This supports the theory that blue light and
stimulation delay sleep onset.
3. **Gender Variations**: Girls appeared more emotionally affected by
content, while boys lost track of time during games. Despite different causes,
the sleep impact was similar across genders.
4. **Mood and Alertness**: Poor sleep correlated with next-day issues—
tiredness, difficulty concentrating, and low mood were commonly reported by
high screen-time users.
5. **Mitigating Factors**: Teens who followed ‘screen-off’ periods before
sleep or used blue light filters on devices had relatively better sleep outcomes.
6. **Graphical Representation**: A plotted graph of screen time vs. average
sleep duration showed a steep downward trend, reinforcing the inverse
relationship.

9
8. Results
Based on the observations and analysis, the following results were obtained:
1. Teenagers with increased daily screen time exhibited decreased sleep
duration and quality.
2. The negative effects were more pronounced when screens were used within
an hour before bedtime.
3. Blue light from screens disrupted melatonin production, delaying the onset of
sleep.
4. Emotional and cognitive stimulation from screen content prolonged the time
it took to fall asleep.
5. Participants with screen time below 2 hours per day had significantly better
sleep outcomes.
6. Consistently, students reported feeling more rested, alert, and in a better
mood on days with lower screen usage.
7. Gender-based differences in the nature of screen usage (gaming vs. social
media) did not change the impact—sleep was equally affected.
8. The data supports the initial hypothesis: increased screen time leads to
disturbed sleep patterns among teenagers.

10
9. Conclusion
This project concludes that excessive screen time among teenagers has a direct
and measurable negative impact on sleep patterns. The analysis shows a strong
inverse relationship between screen time and both sleep quality and sleep
duration.
Key findings include:
- Prolonged screen exposure disrupts circadian rhythms by affecting melatonin
production.
- High screen users reported difficulty falling asleep, frequent awakenings, and
feeling unrefreshed in the morning.
- Pre-sleep screen use contributes significantly to mental stimulation and sleep
delays.
- Reduction in screen time, especially before bed, led to better sleep outcomes.
This investigation reinforces the need for awareness and healthy screen habits
among adolescents. It also underlines the importance of parental guidance,
school programs, and community initiatives in educating youth about the
consequences of digital overuse.
Future studies may explore long-term psychological and academic effects of
chronic sleep deprivation caused by screen overuse.

11
10. Precautions
While conducting this project, the following precautions were taken:
1. Informed consent was obtained from all participants and guardians.
2. Anonymity and confidentiality of student responses were strictly maintained.
3. The screen time and sleep data were self-reported or tracked via apps, and
participants were instructed clearly on accurate data logging.
4. No participants were forced to change their screen habits; the study was
purely observational.
5. Ethical approval was sought from the school’s project committee.
6. Analysis tools were verified, and graphs were plotted with precision.
7. Instructions were clearly communicated to participants to ensure uniform
data collection.
8. No judgment or personal advice was given to participants regarding their
screen habits.

12
11. Applications
The findings of this study have several practical applications:
1. **Educational Programs**: Schools can use this information to educate
students about the risks of excessive screen time and the importance of sleep.
2. **Parenting Strategies**: Parents can introduce screen curfews or encourage
digital detox periods before bedtime.
3. **Policy Formulation**: Policymakers can use such studies to develop
screen-time guidelines for different age groups.
4. **Mobile App Development**: Developers can create or improve wellness
apps that monitor both screen and sleep time to promote healthy routines.
5. **Behavioural Counselling**: Psychologists and counsellors can use this
data to counsel teens experiencing insomnia or anxiety linked to screen overuse.
6. **Sleep Clinics**: Findings can support sleep clinics in diagnosing
adolescent sleep disorders and contributing behavioural patterns.
7. **Public Health Campaigns**: NGOs and health departments can raise
awareness on this topic via campaigns, posters, and digital content.
8. **Academic Research**: This project can be a foundation for deeper
research into the long-term impact of digital habits on youth.

13
12. Bibliography
- NCERT Biology Textbook – Class XII
- American Academy of Sleep Medicine (www.sleepeducation.org)
- National Sleep Foundation (www.sleepfoundation.org)
- Journal of Adolescent Health (www.jahonline.org)
- Common Sense Media Reports on Screen Usage
- WHO Guidelines on Adolescent Sleep and Screen Use
- ResearchGate articles on blue light and sleep
- Google Scholar research papers on screen time and melatonin
- CDC – Centers for Disease Control and Prevention (www.cdc.gov)

14
13. Appendix
- Raw survey sheets used during the study
- Consent form format
- Screen time and sleep diary template
- Graphs showing the inverse relationship between screen time and sleep
duration
- Photos of students using screen tracking and sleep tracking apps
- Charts created using Google Sheets and Excel
- Sample screenshots of app data

15