Ringing, buzzing and clicking: Our brains process these sounds constantly, every single day. Screens glow long after the lights go out, and the digital noise doesn’t stop. As new technologies continue to evolve and integrate deeper into our daily lives, finding real silence has become increasingly difficult, especially at night. Teenagers, in particular, are so immersed in media that online consumption has become a natural part of their everyday routine.
The National Library of Medicine conducted a study to describe the harmful effects of technology on sleep quality. They found that most Americans — about 90% — use some form of technology, including TVs, phones or computers, in the hour before going to bed. Young people under 30 are the biggest users, especially of interactive devices like cell phones, video games and laptops.
Late-night screen time is linked to issues with falling asleep. The National Library of Medicine study found that around 1 in 5 young people are woken up by their phones during the night. Overall, 67% of young people say they don’t get enough sleep to feel rested. According to PBS News, many students also revealed that their phones were the last thing they checked before going to bed, which can disrupt sleep patterns.
I am guilty of this practice, and I’ve noticed how it affects the quality of my sleep. Even though I know it is not good for me, I often find myself scrolling through social media late at night. The habit is hard to break, but one that I realize is important to change in order to achieve undisturbed sleep.
Technology is like an invisible magnet that pulls people in, preventing them from realizing or escaping stress and anxiety. Teenagers mindlessly scroll, forcing their brains to stay engaged and distracted. Although having devices near the bed for alarm clocks can be convenient, the constant reliance on devices within reach can interfere with sleep and disrupt healthy habits.
The Sleep Foundation found that having technology in a sleep environment can prolong the time it takes to fall asleep, overstimulating the brain and producing loud sounds that may cause unwanted awakenings. Additionally, the blue light emitted from screens suppresses the natural production of melatonin, a vital sleep-regulating hormone, which can throw off your circadian rhythm. Regular exposure to devices’ electromagnetic fields (EMFs) could potentially cause long-term health issues. In addition to the medical health effects, tech distractions before bed can make someone feel unfocused in the morning, reducing productivity throughout the day.
The term “vamping,” a combination of “vampire” and “texting,” refers to the act of using electronic devices late at night. Social media has converted this habit to a trend among teens, who feel a constant need to stay updated, respond quickly and avoid missing out. Whether it’s scrolling TikTok or chatting on Snapchat, staying awake late is a new norm. In a New York Times article, one Oregon teen said that “to seem as cool as possible… you will post something at 2 in the morning, to just be like, ‘Oh, I’m part of this cool-kid group.’” This social pressure often outweighs concerns about sleep, making vamping feel like a necessity.
Rest is just as important as productivity, because without taking time to recharge, it will be even harder to stay focused. There are several ways to reduce the urge to mindlessly scroll on devices. According to the Sleep Foundation, establishing a consistent daytime and nighttime routine can help you build a schedule that allows time to decompress from screens and relax. Setting limits on device use or leaving them outside your room can also be helpful.
I truly believe it’s important to create a healthy nighttime routine to fight back against “vamping” culture. Screens can seriously mess with your sleep, so try to be more intentional about how you wind down. Personally, taking a warm, relaxing shower or having a book by my bed instead of my phone allows me to resist the temptation of screens.
Be mindful of the devices you surround yourself with, as each one can detriment your sleep schedule. Try reading or listening to audiobooks, or adjust your phone’s blue light exposure. By setting boundaries with our devices and prioritizing restful habits, we can take control of our health and mental clarity.
