One more video, one more message ,one last scroll . For many young Kenyans, bedtime has become the time to catch up on social media, watch videos and chat with friends. But as the minutes turns into hours, sleep is pushed aside; leaving many young people tired when the next day begins.
Smartphone have become part of everyday life. They help students study , communicate and stay informed. However when phone use continues,late into the night, it can interfere with healthy sleeping habits. The problem is not owning a smartphone; it is allowing the screen to take priority over rest. Research published in JAMA pediatrics in 2024 found that screen use once young people were in bed , particularly interactive activities such as gaming and multitasking,was associated with less sleep. A 2026 review by the US Centers for Disease Control and Prevention also highlighted concern about heavy digital media use and disrupted sleep among adolescence.
For university students the effects can reach beyond the bedroom. A student who stays awake scrolling through, social media may struggle to concentrate during lectures,feel exhausted while studying or find it harder to complete assignments . Poor sleep can also affect mood and daily performance. The pressure of misusing out , constant notifications and the desire to respond immediately can keep users checking their phones long after they intended to sleep. What begins as a student as a short break can easily become an hour of low rest.
However , blaming young alone is not the answer. Social media platforms are designed to keep users engaged, while academic demands and busy schedules can already make it difficult to maintain a healthy routine. Families, schools and universities should help young people understand the importance of sleep,rather than simply condemning their use of technology.
Practical solutions are possible, young people can set a time to put their phones away before bed , silence unnecessary notification and avoid keeping their device within easy reach while sleeping. University can include sleep health in student wellness programmes, while parents and guardians can encourage regular bedtime routine. Smartphone are useful tools but they should not control our night at the expense of our health. It is time to stop sacrificing sleep for endless scrolling. A healthier relationship with technology begin when we recognize that being constantly connected is not worth waking up exhausted every morning
