Study links teen screen time and poor sleep to brain changes

A new study from the University of Pittsburgh is shedding light on the hidden ways screen time may be affecting young people’s brains — and it starts with sleep.

Researchers found that excessive use of phones, tablets, and other screen-based devices can reduce sleep quality, which in turn appears to weaken connections in key areas of the brain responsible for emotion, memory, and attention.

What the Research Found

The study analyzed over 1,000 teen surveys, asking how much time adolescents spent on screens each day and how long they typically slept each night.

Teens who reported higher screen time and less sleep were found to have weaker white matter connections in the brain, the same connections that help regulate emotions and support learning.

Dr. João Paulo Lima Santos, M.D., lead author of the study, compared these brain pathways to highways:

“Brain white matter connections are just like highways that connect cities,” he said. “If these highways are not well-maintained, traveling from one city to another can be slow and inefficient, or even disrupted.”

A Link to Mental Health Concerns

Those same teens with weaker brain connections also showed higher depression scores, suggesting that sleep quality and screen habits may directly influence teen mental health.

While the study does not call for eliminating digital media entirely, researchers emphasize balance.

“Taking away all digital media is not the answer,” Lima Santos said. “Digital media can be good – but in some situations, particularly when sleep is affected, we should be more careful and pay attention.”

Expert-Backed Recommendations

Both the American Academy of Pediatrics (AAP) and the American Academy of Sleep Medicine (AASM) recommend limiting screen use at night. Their guidelines include:

1. No screens in children’s bedrooms
2. All devices turned off at least 30 minutes before bedtime
3. Charging phones and tablets outside the bedroom

Pediatricians also urge parents to model healthy screen habits and involve kids in conversations about their digital routines. They say this helps teens develop self-awareness and better regulate their own habits.

Why It Matters

As teens increasingly rely on digital devices for school, socializing, and entertainment, experts say the conversation isn’t about eliminating tech — it’s about using it wisely. Prioritizing good sleep and open communication, they say, may be one of the best ways to protect young minds.