Sleep is vital to physical, mental, and emotional well-being. Throughout life, getting enough high-quality sleep is necessary for keeping all of the body’s systems functioning properly. Unfortunately, natural teen sleep patterns and the average teen’s responsibilities can make it challenging to get enough shuteye.
How Sleep Patterns Change in Adolescence
Younger children typically do not struggle to get enough sleep, going to bed early and rising after getting about 10 hours of sleep — whether it’s a school morning or a weekend.
In adolescence, however, sleep patterns begin to change as the natural circadian rhythm of the sleep-wake cycle begins to shift in teens. This shift means that teens begin falling asleep later and later. Additionally, the typical teenager often begins starting their day earlier and earlier, due to limited bus schedules and extracurricular activities that are often scheduled before the beginning of the school day.
Despite needing about 9 ¼ hours of sleep, most teens only get about seven hours.
Educating Teens About Sleep
Teenagers enjoy more independence as they get older and take on more responsibilities, but this can make it difficult for parents to help them get enough sleep. One of the best ways to help your adolescent to rest a proper amount of time is to teach them about how important sleep is.
Explain the effects of sleep on:
- Physical Health – During sleep, the body works hard to clear out toxins and waste, repair cells, and rest. Sleep is vital to a healthy body, peak physical performance, and a strong immune system.
- Mood – Sleep deprivation causes moodiness, irritability, frustration, and negative emotions.
- Cognition – Poor sleep causes problems with memory, focus, and creativity.
- Academic Performance – A lack of sleep can hurt academic performance because it hinders the ability to remember, focus, and think. It can also lead to tardiness or falling asleep during class.
- Decision-Making – Poor sleep also impacts the brain’s ability to make critical decisions. This can lead to poor choices.
- Driving – Not getting enough sleep can put your teen’s safety at risk. Teenagers are at the highest risk of falling asleep at the wheel. The most common times drowsy driving occurs in teens is between 3:00 and 4:00 p.m. and in the middle of the night from 2:00 to 4:00 a.m.
Sleep helps regulate and support your teen’s health and physical function for optimal physical performance, emotional stability, and better overall quality of life.
Tips to Establish Healthy Sleep Habits in Teens
Developing good sleeping habits will help most teens get more high-quality rest. Consider the following tips to help your teen get the sleep they need.
Stick to a Consistent Routine
Waking up and going to bed at the same time every day (even on the weekends) can help the body establish a circadian rhythm that works with your teen’s daily schedule.
Encourage Regular Exercise
Physical activity helps release endorphins and also uses up the body’s excess energy. This healthy lifestyle habit helps promote better sleep.
Create a Sleep-Friendly Environment
Help your teen make their room into a relaxing environment that will help them feel sleepy. Hang light-blocking curtains, cover up any electronic or blue lights, put a noise machine on the nightstand, and make sure your teen has a comfortable place to sleep.
Enjoy Calm Evening Activities
Get your teen into the habit of completing homework and more exciting activities right after school. Avoid watching action movies, playing video games, or studying intensely right before bedtime. Instead, help them relax and unwind by encouraging a bath before bed, an evening meditation, or listening to music.
Limit Bright Lights in the Evening
Turn down the lights in your house, especially white or daylight-colored lights. In the evenings, light your house with lamps to help the body begin the production of melatonin that occurs after the sun sets. Keeping things artificially bright will delay this sleep-promoting hormone.
Limit Caffeine
Teens shouldn’t consume anything containing caffeine after 4:00 p.m. This includes energy drinks, coffee, tea, soda, cocoa, and chocolate.
Limit Screen Time
Using smartphones, tablets, and computers or watching television into the late evening can delay the production of melatonin because these devices emit a lot of blue light. Plus, excessive screen time can make the mind busy, excite reward circuits in the brain, and make it difficult for a teen to feel calm and ready for bed.
Healthy Teen Sleep Habits Supported by Your Pediatrician
Sometimes, teens have a hard time listening to their parents’ advice. If you are having a difficult time convincing your teen to prioritize sleep in their life or if you simply want more information about the topic, our pediatricians can help provide support. We are here to talk with you and your teen about the importance of sleep while providing you with effective parenting strategies.
If you have any questions about teen sleep patterns, please contact us.