Constant connectivity can make it harder for young people to switch off, affecting sleep, daily routines and emotional wellbeing. For many, social media is an essential part of everyday life, but the pressure to stay connected and keep up with others can disrupt rest and mental health.

With more than a third of 16 to 24 year olds¹ reporting in our Public Perceptions Survey that they struggle to disconnect from social media, our members share insights from their work and advice to support healthier sleep and digital habits.

How social media impacts young people’s wellbeing

Social media’s addictive design can make it hard for young people to switch off.

Therapist, podcast host, and author Eve Menezes Cunningham explains that the dopamine hits from rewarding content make scrolling especially compelling, and even adults struggle to stop.

“Much of what people see online, from comparison to online bullying, can trigger stress responses,” she says. Young people may be particularly vulnerable, as the prefrontal cortex (the part of the brain responsible for executive functioning) isn’t fully developed until around age 25.”

Chloe Goddard-Mcloughlin, a psychotherapist who works at Ranmoor Therapy in Sheffield, notes that sleep difficulties aren’t just about screen time:

“It’s usually about emotional load, identity pressure, and the difficulty of switching off from a permanently connected social world.

“Social media can keep young people cognitively and emotionally active when they should be winding down, contributing to nighttime rumination and reduced emotional resilience.

“Unfortunately, it often becomes a space for hyperarousal rather than a place to relax,” she adds.

How social media disrupts sleep patterns

Counsellor and psychotherapist Simon Coombs highlights the broader neurological and societal impact.

“Poor sleep has, for some years, been exacerbated by bedtime engagement with neurological stimuli. Historically, this would more likely be courtesy of having a TV in the bedroom or gaming into the night.

“The increased use of social media has magnified these negative conditions to an extraordinary extent. We’re seeing conventional sleeping patterns being replaced by a generation of ‘night owls’ who spend the hours of darkness scrolling, gaming and generally not getting sufficient psychological rest to enable them to function positively through the day.

“This can impact on employment and other socio-economic factors feeding a sense of isolation and social alienation from family, friends and the public at large.”

Supporting young people with healthy routines

Simon says: “Rather than focusing solely on the negatives of social media, it’s important to explore its emotional function. Understanding why young people turn to platforms can help guide strategies to support healthier sleep.”

Practical tips

• Curate your feed – focus on emotionally neutral or relaxing content rather than stressful or triggering posts.
  
  
• Reflect on emotional triggers – notice what drives late-night scrolling and explore healthier alternatives.
  
  
• Gentle movement or relaxation exercises – stretching, breathing exercises, or meditation ease tension before sleep.
  
  
• Experiment with habits mindfully – approach changes with curiosity rather than judgement.
  
  
• Limit screens and notifications before bed – reduces stimulation and helps the mind wind down.
  
  
• Create a calming atmosphere – reading, soft music, dim lighting, or gentle stretching signals it’s time to rest.
  
  
• Keep phones out of reach – prevents late-night scrolling and improves sleep quality.
  
  
• Prioritise sleep – treat restorative rest as a core element of daily wellbeing.

Chloe suggests: "Small, practical shifts, such as creating a wind-down buffer before sleep, keeping phones out of the bedroom, and exploring alternative ways to regulate anxiety, often help most."

Eve agrees: "Removing phones from the bedroom can feel strange at first but greatly improves sleep. Many young people already have good habits, it’s about managing temptation."

Getting support

Building healthy digital boundaries and bedtime routines can make a big difference, but sometimes social media use and sleep difficulties can feel overwhelming.

If sleep disruption, stress, or emotional strain start to affect daily life, speaking to a qualified therapist can help. Therapy offers a safe space to explore underlying factors, develop personalised strategies, and build skills to support both mental wellbeing and restorative rest.

1. About our Public Perceptions Survey

The survey data was collected using a self-complete, online methodology. A nationally representative sample of 5,150 adults (aged 16+) was taken from YouGov’s online research panel and results were weighted to provide a nationally representative dataset. Find out more.