Submitted by Emma Sullivan
There is growing concern that smartphones and social media (S/SM) may be bad for adolescent’s sleep, mood and thinking, but strong evidence is limited. We tested this by running a 21-day “smartphone detox” in a randomised control trial (where participants are randomly put into different groups) with 82 adolescents aged 13-18 from two UK schools.
Adolescents were put into one of three groups:
1. A total S/SM detox, where they handed their smartphone into the school for the 21-day period
2. A similar detox, but they were given a simple “brick” phone for calls and texts
3. A control group, who kept using their smartphone as usual
We measured their sleep, wellbeing, and thinking skills before and after the 21-days using questionnaires, watches, and computer tasks (for example, memory tests). Most adolescents stayed in the study (only 13% dropped out). After the 21 days, those in one or both detox groups reported sleeping longer, feeling less sleepy during the day, lower depression scores and stress levels, as well as better memory, compared with the control group. However, when we checked again three months later, these improvements had disappeared.
Adolescents also told us how the detox felt. Many found it hard, mentioning boredom, fear of missing out, and difficulties doing everyday things like using maps or banking apps. Overall, our study shows that most adolescents can manage a 21-day S/SM detox and that it can bring short-term benefits, but it is challenging and the gains may not last without behavioural change.
I’m a young person – what does this mean for me?
These findings imply that a short detox might be beneficial for adolescent’s sleep, depression symptoms, stress and memory. However, a total detox might be difficult, and so adolescents might want to consider using app blockers or reducing their use around bedtime to improve their sleep and wellbeing as oppose to a total detox.
I’m a parent – what does this mean for me?
Similarly for parents, taking away adolescents’ devices is feasible but might not warrant longer-term change. Parents might want to consult with their children about setting shared rules, such as device-free times in the evening or keeping bedtimes as screen-free spaces, to support better sleep. However, it is important that young people are involved in deciding which strategies to try.