Most of us use social media every day. We scroll before breakfast, check notifications between study sessions, and fall asleep with our phones in our hands. It feels normal — because for this generation, it is normal. But researchers have been paying close attention, and what they are finding is worth knowing.

A Johns Hopkins public health briefing in early 2026 confirmed three findings with strong evidence: heavy and problematic social media use is associated with sleep disruption, attention difficulties, and has addictive qualities. 

The sleep issue alone is significant. About 45% of teenagers say social media negatively affects how much sleep they get, and nearly one-third of adolescents are using screens until midnight or later — directly impacting both sleep quality and emotional wellbeing. If you are studying for IGCSEs and staying up scrolling, you are making the work harder than it needs to be.

Adolescents who spend more than three hours a day on social media report higher levels of anxiety, depressive symptoms, and body image concerns compared with peers who use these platforms less intensively. Much of this comes down to comparison — social media shows curated highlights of other people’s lives, and our brains struggle not to measure ourselves against them.

That said, the picture is not entirely negative. About 80% of teens say social media helps them feel more connected to their friends’ lives, and 71% say it gives them a space to express their creativity. The platforms are not inherently harmful — the relationship between use and wellbeing depends heavily on how much, and how, you engage.

The practical takeaway is straightforward. Research now shows that a sustained reduction in social media use — even just a week — does improve adolescent mental health, especially for anxiety and depression. You do not have to quit entirely. But being intentional about when and why you pick up your phone is genuinely worth it, especially during exam season.

Your focus and your sleep are two of the most powerful academic tools you have. Protect them.