Many children and teens sleep with their phone next to them, either for social connection, an alarm clock, or “just in case.” But did you know that having a phone within arm’s reach can significantly reduce sleep quality?

Even if they don’t use it, the presence of a phone stimulates the brain, keeping it in a state of low alertness rather than deep rest.

Why It Matters

✔ Phones emit Electromagnetic Fields (EMFs) even when not in use, which may disrupt sleep cycles.
✔ Notifications (even silent vibrations) keep the brain engaged, preventing deep sleep.
✔ Social media, texts, and late-night scrolling trigger dopamine spikes, making it harder to “switch off.”

What You Need to Know

How Phones in the Bedroom Disrupt Sleep:

– Blue light exposure reduces melatonin, making it harder to fall asleep.
– Text messages, notifications, or the temptation to check the phone, keep kids engaged long after lights out.
– Checking social media at night increases anxiety and FOMO (fear of missing out).

Best Practices for a Phone-Free Bedroom:

✔ Create a family-wide rule: No phones in bedrooms at night.
✔ Use a traditional alarm clock instead of a phone.
✔ Set up a “charging station” away from bedrooms to prevent night time scrolling.

How to Implement Change

Tonight’s Action Step: Set up a phone-free bedtime tonight. Have your child leave their phone outside their bedroom and observe how they feel in the morning. Bonus Tip: If your child struggles with this, start small—keep the phone across the room first, then move it out of the bedroom completely.

📌 Next email: Your Child’s SLEEP and CALM Domain – How Have they Progressed?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team