Researchers in Hong Kong surveyed over 1,300 teenagers to understand why so many struggle with sleep. They found that about 6 out of 10 teens go to bed too late, and more than half don’t get enough sleep. The biggest culprits? Spending too much time on phones, videos, games, and social media before bed. Interestingly, teens who eat breakfast every day tend to have better sleep habits. The study suggests that helping teenagers use screens less and eat regular meals could help them sleep better and feel healthier.

The Quick Take

  • What they studied: What habits and activities affect how well teenagers sleep, including screen time, eating habits, and daily routines
  • Who participated: 1,345 middle and high school students in Hong Kong, including both boys and girls of various ages
  • Key finding: About 60% of teens go to bed too late, and 57% don’t get enough sleep. Using social media before bed was the strongest link to poor sleep, followed by watching videos and playing games. Eating breakfast daily cut the risk of sleep problems in half.
  • What it means for you: If you’re a teenager struggling with sleep, putting your phone away earlier and eating breakfast might help you sleep better. However, this study shows connections, not proof that these changes will definitely fix sleep problems for everyone.

The Research Details

This was a cross-sectional study, which means researchers collected information from teenagers at one point in time, like taking a snapshot. They asked students about their sleep schedules, how much time they spend on screens, what they eat, and other daily habits. The researchers then looked for patterns—which habits seemed connected to sleep problems.

The study used a statistical method called logistic regression, which is like finding the strongest connections between different factors. For example, they could see which activities most strongly linked to staying up late or not getting enough sleep.

This type of study is useful for spotting patterns and connections, but it can’t prove that one thing directly causes another. It’s like noticing that people who carry umbrellas tend to be outside when it rains—the umbrella doesn’t cause the rain, but they’re connected.

This research approach matters because it looks at real teenagers in their actual lives, not in a lab setting. By studying a large group of students, the researchers could see which problems are most common and which habits show the strongest connections to sleep issues. This helps doctors and schools understand what to focus on when trying to help teenagers sleep better.

This study has good points and some limitations. The positive: it included over 1,300 students, which is a solid sample size, and it looked at many different factors at once. The researchers used proper statistical methods to find connections. However, because it’s a snapshot study, we can’t be completely sure about cause-and-effect relationships. Also, the study only included students in Hong Kong, so the results might be different in other countries with different cultures and lifestyles.

What the Results Show

The study found that sleep problems are very common among Hong Kong teenagers. About 6 out of 10 teens reported going to bed late, and more than half said they don’t get enough sleep overall. These numbers are concerning because teenagers need 8-10 hours of sleep per night for their health and school performance.

Screen time before bed was the strongest factor linked to poor sleep. Teenagers who used social media before bed were 1.87 times more likely to not get enough sleep compared to those who didn’t. Video watching and gaming also showed strong connections to sleep problems, with teenagers who did these activities being about 1.4-1.5 times more likely to have sleep issues.

One surprising positive finding: teenagers who ate breakfast every day had much better sleep habits. They were about half as likely to go to bed late or not get enough sleep. This suggests that regular eating patterns might help regulate sleep.

Age also mattered—older teenagers were more likely to have sleep problems than younger ones, which makes sense as schedules get busier in high school.

The study found some interesting differences between boys and girls. Boys were less likely to report not getting enough sleep, but they were more likely to wake up late. Alcohol consumption was linked to not getting enough sleep, though only a small number of students reported drinking. The researchers also measured something called ‘mental toughness,’ but it didn’t show as strong a connection to sleep as the other factors did.

These findings fit with what other researchers have found around the world—that screen time, especially social media, is one of the biggest sleep disruptors for teenagers. The connection between breakfast and better sleep is also supported by other studies. However, this Hong Kong study provides new evidence specific to Asian teenagers, whose sleep patterns and screen habits might differ from teenagers in Western countries. The high rates of late bedtimes (60%) are notably higher than in some other countries, suggesting that Hong Kong teenagers may face unique pressures or cultural factors affecting sleep.

This study has several important limitations to keep in mind. First, it only included students in Hong Kong, so the results might not apply to teenagers in other countries. Second, because it’s a snapshot study, we can’t prove that screens cause sleep problems—we can only say they’re connected. Third, the study relied on teenagers reporting their own habits, which might not always be accurate. Some teens might underestimate how much time they spend on screens or overestimate how much they sleep. Finally, the study didn’t look at other important factors like stress from school, family situations, or medical conditions that could affect sleep.

The Bottom Line

If you’re a teenager with sleep problems, consider these evidence-based suggestions: (1) Put phones and screens away at least 30-60 minutes before bed—this has strong evidence supporting it. (2) Eat breakfast every day, as this showed consistent links to better sleep. (3) Try to keep a regular sleep schedule, going to bed and waking up at similar times. (4) If you’re struggling significantly with sleep, talk to a doctor or school counselor, as there may be other factors at play. These recommendations have moderate to strong evidence from this study, but they work best when combined.

Teenagers should definitely pay attention to these findings, especially if they’re struggling with sleep or feeling tired during the day. Parents and teachers should care because teen sleep affects school performance, mood, and health. School administrators might want to consider these findings when making policies about screen use and breakfast programs. However, if you have a diagnosed sleep disorder or medical condition, you should talk to a doctor rather than just making lifestyle changes on your own.

You probably won’t see changes overnight. Most sleep habit improvements take 2-4 weeks to show real effects. If you stop using screens before bed, you might notice you fall asleep a bit faster within a few days, but feeling more rested during the day usually takes longer. Eating breakfast regularly might help within 1-2 weeks. Be patient and consistent—sleep habits take time to change.

Want to Apply This Research?

  • Track your screen time before bed (in minutes) and your total sleep duration each night. Also note whether you ate breakfast. Over 2-4 weeks, you should see patterns emerge showing how these habits connect to how rested you feel the next day.
  • Set a specific ‘screens off’ time each night (like 30 minutes before your target bedtime) and log it in the app. Create a breakfast reminder for each morning. Use the app to track how many days you hit both goals and how your sleep quality changes.
  • Weekly, review your data to see which weeks you had the best sleep. Look for patterns—did better sleep happen on weeks when you ate breakfast more often or used screens less? Use this personalized data to adjust your habits. Share trends with a parent or doctor if sleep problems continue.

This study shows connections between habits and sleep problems, but it cannot prove that changing one habit will definitely fix your sleep. Sleep problems can have many causes, including medical conditions, stress, anxiety, and other factors not covered in this study. If you have persistent sleep problems, difficulty falling asleep, or excessive daytime sleepiness, please consult with a healthcare provider or sleep specialist for proper evaluation and treatment. This information is educational and should not replace professional medical advice.