Evie Summers
Adolescents are notorious for not getting enough sleep. While they need between 8 and 10 hours of sleep per night, most get far less than that. This is due to a variety of factors, including a biological shift in their internal clock, early school start times, and social and school obligations. Sleep deprivation can have negative effects on mood, behaviour, cognitive ability, and academic performance. It can also lead to drowsy driving, which puts adolescents at risk for accidents. Recognizing the challenges adolescents face in getting enough sleep is important for both teens and their caregivers so that they can work together to ensure teens are getting the sleep they need.
| Characteristics | Values |
|---|---|
| Amount of sleep needed | 8-10 hours per night |
| Amount of sleep actually achieved | 6.5-7.5 hours per night |
| Reasons for lack of sleep | Hormonal time shift, use of screen-based devices, hectic after-school schedule, leisure activities, light exposure, vicious circle of insufficient sleep, social attitudes, sleep disorders |
| Effects of sleep deprivation | Concentration difficulties, poor decision-making, moodiness, aggression, risk-taking behaviour, slower physical reflexes, clumsiness, reduced academic performance |
| Suggested solutions | Avoid stimulants in the evening, Keep the bedroom dark, Establish a bedtime routine, Exercise during the day, Set a regular wake-up time, Limit screen time |
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What You'll Learn
Adolescents' natural shift in circadian rhythm
Adolescents experience a natural shift in their circadian rhythm, which is a 24-hour cycle that regulates sleepiness and alertness at regular times each day. This shift typically occurs during puberty, when the body begins to undergo various changes, such as the development of secondary sexual characteristics and increased secretion of hormones. The circadian rhythm also shifts, causing adolescents to feel sleepy later in the evening and pushing back their preferred bedtime by about two hours. This shift is referred to as "sleep phase delay".
The sleep phase delay in adolescents is driven by two main factors: a change in the circadian system and a change in the homeostatic drive for sleep. The circadian system, or the internal body clock, is influenced by exposure to light, with light input serving as a critical cue for synchronising the body clock with the external environment. During puberty, the circadian system undergoes biological changes, leading to a delay in the sleep/wake cycle. This delay is further exacerbated by the use of electronic devices and exposure to indoor lighting, which can disrupt the natural sleep-wake cycle.
The homeostatic drive for sleep, or sleep pressure, is the biological trigger that causes sleepiness. During adolescence, the rate of sleep pressure build-up slows down, resulting in a resistance to sleep and a preference for staying up later. This change in the homeostatic drive, coupled with the delay in the circadian system, contributes to the overall shift in adolescents' sleep patterns.
The natural shift in adolescents' circadian rhythm has significant implications for their daily lives. It affects their ability to fall asleep at a socially acceptable time, leading to a mismatch between their preferred sleep schedule and the demands of school and other obligations. As a result, adolescents often experience sleep deprivation, which can impact their mood, behaviour, cognitive abilities, and academic performance. It also increases their risk of engaging in risky behaviours and experiencing accidents, such as drowsy driving.
To address the challenges posed by the natural shift in adolescents' circadian rhythm, it is important to prioritise sleep and create a consistent sleep schedule. This may include maintaining a regular bedtime and wake-up time, avoiding oversleeping on weekends, taking short naps in the early afternoon, limiting screen time before bed, and reducing caffeine intake. Additionally, advocating for later school start times and minimising the use of electronic devices before bed can help alleviate some of the pressures on adolescents' sleep schedules.
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The impact of sleep on adolescent mental health
Adolescents need more sleep than adults. This is because they are in a time of very fast physical, intellectual and emotional growth. Sleep plays a key role in the mental health of teenagers. Sleep deprivation can cause mood swings, irritability, and increased emotional reactivity. It can also lead to anxiety, depression, and suicidal thoughts and behaviours.
Sleep is essential for the physical and mental development of teenagers. It plays a vital role in regulating their emotions and maintaining a stable mood. Sleep helps teenagers to feel more positive and avoid an overload of negative emotions during the day.
Sleep also has a significant impact on the cognitive functioning and academic performance of adolescents. It benefits the brain by promoting attention, memory, and analytical thought. It makes thinking sharper and improves decision-making, reaction time, and creativity.
Sleep-deprived teenagers are more likely to engage in risky behaviours such as drinking, driving fast, and other dangerous activities. They are also at a higher risk of drowsy driving, which can lead to accidents and injuries.
Overall, sleep deprivation can have detrimental effects on the mental health and well-being of adolescents, impacting their mood, behaviour, and academic performance.
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Sleep disorders in adolescents
Adolescents are known for not getting enough sleep. On average, teenagers get between 7 and 7 1/4 hours of sleep, while they need between 8 and 10 hours. This sleep deprivation has several negative consequences, including mood changes, behavioural problems, and cognitive impairment.
Delayed Sleep-Wake Phase Disorder (DSPD)
Puberty brings about a shift in the timing of an adolescent's circadian rhythms, known as "sleep phase delay." This delay causes a mismatch between their preferred sleep time and social demands, such as early school start times. DSPD is diagnosed when this mismatch leads to functional impairment. Treatment for DSPD includes melatonin supplementation, timing of light exposure, and gradual shifts in bedtime.
Obstructive Sleep Apnea (OSA)
OSA occurs when the tissue in the back of the throat collapses during sleep, blocking the airway. This is common in adolescents, especially young men who are overweight. OSA causes brief pauses in breathing, disrupting sleep and leading to excessive daytime sleepiness.
Narcolepsy
Narcolepsy is a sleep disorder that causes people to experience sudden "sleep attacks" throughout the day. It often begins to affect people between the ages of 15 and 25. Those with narcolepsy may fall asleep suddenly while eating, walking, or even driving, posing a significant risk to themselves and others.
Circadian Rhythm Sleep Disorders
These disorders are common in teens and cause a reversal of their sleep-wake cycle. They may have difficulty falling asleep until late at night or early morning and have trouble waking up for school. Their sleep schedules are often out of sync with social demands, leading to chronic sleep deprivation.
Insomnia
Insomnia is characterised by difficulty falling asleep or staying asleep. Psychophysiological insomnia (PI) is a common subtype, caused by intrusive anxious or stressful thoughts at bedtime. PI can lead to a cycle of negative associations with sleep, perpetuating insomnia. Cognitive behavioural therapy (CBTi) is an effective treatment for PI in adolescents, helping to improve sleep onset, efficiency, and total sleep time.
Restless Leg Syndrome
This disorder involves a strong urge to move the limbs when lying down, making it difficult to fall asleep.
To address sleep disorders and promote healthy sleep in adolescents, it is important to prioritise sleep hygiene. This includes maintaining a consistent sleep schedule, having a relaxing bedtime routine, limiting screen time and caffeine intake, and creating a cool, dark, and quiet sleep environment. Seeking medical advice for underlying sleep disorders is also crucial.
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The effect of screen time on adolescent sleep
Adolescents are known for not getting enough sleep. On average, teenagers get between 7 and 7 1/4 hours of sleep, while they need between 8 and 10 hours. This sleep deprivation can have a significant impact on their mood, behaviour, cognitive abilities, and academic performance. One of the factors contributing to this is their increased screen time.
The use of electronic devices such as smartphones, tablets, computers, and video games is almost ubiquitous among adolescents, and it has a significant impact on their sleep patterns and quality. Studies have shown that screen time is adversely associated with sleep outcomes, primarily shortened duration and delayed timing. The blue light emitted by these devices can suppress the production of melatonin, the hormone that promotes sleep, interfering with the body's natural sleep-wake cycle. This effect is more pronounced in adolescents as their eyes let more light in. Additionally, the stimulating content and social interactions on these devices can increase alertness and make it harder for teens to fall asleep.
The impact of screen time on adolescent sleep varies depending on the type of device, age, gender, and day of the week. Interactive screen time, such as using a smartphone or playing video games, seems to be more detrimental to sleep than passive screen time like watching television. The proximity of the device to the face may also play a role, with smartphones and tablets typically being held closer than televisions. Using screens in a dark room can also have a more significant impact on sleep, as pupils are more dilated in low-light conditions, allowing more blue light to enter the eye.
To mitigate the negative effects of screen time on adolescent sleep, it is recommended to limit screen time, especially before bedtime. Creating a consistent bedtime routine and maintaining a sleep-friendly environment are also important. Keeping the bedroom cool, dark, and quiet, as well as dimming screens and using night modes, can help improve sleep quality. Involving teens in creating their own screen time guidelines and educating them about the consequences of sleep deprivation can also be effective strategies.
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How to improve adolescent sleep
Adolescents need more sleep than adults. After puberty, there is a biological shift in an adolescent's internal clock of about two hours. This means that a teenager who used to fall asleep at 9 pm will now not be able to fall asleep until 11 pm and will also wake up two hours later in the morning. However, the average amount of sleep that teenagers get is between seven and seven and a quarter hours, while they need between eight and ten hours.
Ban Electronics from the Bedroom
The light from electronic devices tricks the brain into thinking it's still daytime. This was the top reason polled parents cited for their teens' sleep troubles. Some research indicates that the light exposure from screens also disrupts traditional cues sent to the brain to wind down.
Charge Phones Elsewhere
Make it a family rule to charge all devices in a parent's bedroom or another isolated space to reduce the temptation at bedtime. Many teens describe a sense of relief when their parents limit phone use because it takes away the pressure to keep up with social news and peers.
Maintain a Regular Sleep Schedule
Keeping a sleep schedule within an hour of what's usual helps keep the circadian rhythm in check. Sleeping in hours later than normal on the weekends and during school breaks makes it even more difficult to switch back and can lead to more tiredness and grogginess.
Avoid Caffeine Near Bedtime
Caffeine is a stimulant that can keep you awake and alert. To help you sleep, limit your caffeine intake during the day, and switch to decaf or caffeine-free beverages in the evening.
Be Active During the Day
Physical activity can help improve your mood and ease stress. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
Keep a Sleep-Friendly Bedtime Routine
Limit distractions in the bedroom. Keep lights low and active pets out. Avoid using music or sound machines to help with sleep because they may keep the brain stimulated.
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Frequently asked questions
Adolescents need between 8 and 10 hours of sleep per night.
Most adolescents are not getting the recommended amount of sleep. The average amount of sleep that teenagers get is between 6.5 and 7.5 hours.
There are several reasons why adolescents may not be getting enough sleep. One reason is a biological shift in their internal clock after puberty, which makes them want to stay up later and sleep in longer. Early school start times, social obligations, and the use of electronic devices before bed can also contribute to sleep deprivation in adolescents.
