Every parent wants their kids to grow up happy, confident, and emotionally strong. According to psychologist Jean Twenge, one of the most effective ways to support your child’s mental and physical health comes down to a simple household rule that’s completely free.
Twenge, a psychology professor at San Diego State University and author of 10 Rules for Raising Kids in a High-Tech World, says there’s one non-negotiable every family should follow: no electronic devices in bedrooms overnight. It’s a change that can drastically improve kids’ sleep, mood, and focus. Here’s why she believes this rule matters so much, and what else parents can do to help their children thrive in a tech-driven world.
The one rule every parent should follow
“No electronic devices in the bedroom overnight”. That’s the rule that Twenge says is “very straightforward and costs nothing”. She considers it the single most powerful change a parent can make to protect a child’s mental and physical health.
Twenge has studied how smartphones and social media affect children and teens for years. Her research shows clear links between excessive device use and higher rates of anxiety, depression, and poor sleep among young people.
When phones and tablets are allowed in bedrooms, kids tend to stay up late scrolling, texting, or gaming, which cuts into their rest. Notifications and blue light exposure also disrupt the body’s natural sleep cycle, making it harder to fall and stay asleep. “Not getting enough sleep is a risk factor for just about everything we’d like our kids to avoid, from getting sick to feeling depressed”, Twenge explains in her book.
A 2023 Common Sense Media survey found that two-thirds of teens lose sleep because of phone use at night, and 77% get less than the recommended amount of rest. The Centers for Disease Control and Prevention reports similar trends, noting that most adolescents sleep less than eight hours a night.
Twenge argues that sleep is “absolutely crucial” for healthy brain development, emotional regulation, and academic success. “If you can only do one thing, [this rule] might end up making the biggest difference”, she says.
More ways to support kids in a tech-heavy world
Setting boundaries around technology isn’t always easy, especially if your kids are already used to having full access to their devices. But it’s never too late to reset expectations and start new habits. Here are a few recommendations for parents:
- Start early. Talk to your kids about why limits on screen time exist as soon as they begin using technology. Setting expectations early helps prevent arguments later.
- Delay social media. Twenge advises waiting until age 16 before allowing kids to join social platforms. Younger teens are more vulnerable to peer pressure, comparison, and online stress.
- Wait on smartphones. She recommends holding off on giving children full smartphone access until they can drive and need a phone for safety and independence.
- Model the behavior. Parents who also charge their phones outside the bedroom show kids that boundaries aren’t just rules, but healthy habits.
- Be firm but honest. If you’re introducing new limits, explain the reason openly. Tell your child, “I’ve learned more about this, and we’re going to do it differently now”.
The first few days might bring resistance, but consistency pays off. By setting clear limits and sticking to them, parents can help their kids build better sleep routines, stronger focus, and more balanced relationships with technology.