Social media isn't all bad — but unrestricted use in adolescence is now linked clearly to anxiety, depression and sleep loss. Here's the real impact and the practical fix.

What Research Shows

• 2+ hours of social media correlates with 30%+ higher teen anxiety.
• Sleep loss is the biggest pathway — 1 hour of phone before bed delays sleep 1.5 hours.
• Comparison fatigue: 50% more in heavy users.
• Body image distortion in girls (and now boys).

The Practical Fix

• No phones in bedroom at night — single highest-impact change.
• No social media before age 13.
• Daily limit (Apple Screen Time / Android Digital Wellbeing).
• Replace, don't just remove — sport, hobby, friends in person.
• Curate feeds — unfollow accounts that lower mood.

When to Worry

• Mood crashes after social media use.
• Sleep severely disrupted by night scrolling.
• Self-critical comments about appearance.
• Withdrawing from real-life friends.
• Counsellor support — first call free with Tutors Parliament.

Social media isn't all bad — but unrestricted use in adolescence is now linked clearly to anxiety, depression and sleep loss. Here's the real impact and the practical fix.

What Research Shows

• 2+ hours of social media correlates with 30%+ higher teen anxiety.
• Sleep loss is the biggest pathway — 1 hour of phone before bed delays sleep 1.5 hours.
• Comparison fatigue: 50% more in heavy users.
• Body image distortion in girls (and now boys).

The Practical Fix

• No phones in bedroom at night — single highest-impact change.
• No social media before age 13.
• Daily limit (Apple Screen Time / Android Digital Wellbeing).
• Replace, don't just remove — sport, hobby, friends in person.
• Curate feeds — unfollow accounts that lower mood.

When to Worry

• Mood crashes after social media use.
• Sleep severely disrupted by night scrolling.
• Self-critical comments about appearance.
• Withdrawing from real-life friends.
• Counsellor support — first call free with Tutors Parliament.