Miya Pearson
Sleep is essential for the physical and psychological health of teenagers, but they are notoriously sleep-deprived. Teenagers need more sleep than newborns, with experts recommending 8 to 10 hours of sleep per night for teens, compared to the 14-17 hours of sleep that newborns require. This is because teenagers' bodies and minds are growing and developing quickly, and adequate sleep supports this process. However, various factors, such as shifting sleep schedules due to puberty, early school start times, social and school obligations, and the use of electronic devices, contribute to the lack of sleep among teenagers. Understanding the sleep needs of teenagers and addressing the barriers to achieving optimal sleep are crucial for their overall well-being and development.
| Characteristics | Values |
|---|---|
| Number of hours of sleep needed by teenagers | 8-10 hours |
| Number of hours of sleep needed by newborns | 14-17 hours |
| Number of hours of sleep teenagers get | 7-7.25 hours |
| Number of hours of sleep newborns get | 16-18 hours |
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What You'll Learn
Teenagers' shifting sleep schedules
Teenagers Shifting Sleep Schedules
During puberty, teenagers experience a natural shift in their circadian rhythm, or internal body clock, which controls the circadian rhythms in their body. This shift, known as "sleep phase delay", causes a delay in the need for sleep of about two hours. As a result, teens may have difficulty falling asleep before 10 or 11 pm and may need to sleep until 8 or 9 am.
This shift in sleep schedule can be challenging for teenagers, especially with early school start times and other commitments such as homework, extracurricular activities, and social obligations. It is important for teens to get enough sleep, as it is crucial for their physical and mental development. Most teens need between 8 and 10 hours of sleep per night, with an average of 9 to 9.5 hours.
- Maintain a regular sleep schedule: Try to go to bed and wake up at the same time each day, even on weekends. This will help regulate their body clock and make it easier to fall asleep and wake up.
- Create a relaxing bedtime routine: Have a light snack, dim the lights, and avoid stimulating activities before bed. This will help teens unwind and prepare for sleep.
- Limit screen time before bed: The blue light emitted by electronic devices suppresses the production of melatonin, a sleep-inducing hormone. Turning off devices at least 30 minutes to 2 hours before bedtime will help improve sleep.
- Avoid caffeine, nicotine, and other stimulants: Caffeine and nicotine can interfere with sleep and make it harder to fall and stay asleep. Limit or avoid consuming these substances, especially in the afternoon and evening.
- Exercise regularly: Exercise can help improve sleep quality, but avoid strenuous exercise close to bedtime as it may make it harder to fall asleep.
- Maintain a healthy diet: A healthy diet is important for overall health and can also improve sleep quality. Avoid sugary and heavy foods close to bedtime, as they can interfere with sleep.
- Nap wisely: Napping can be beneficial, but keep naps short (30-45 minutes) and avoid napping after dinner. Long or late naps can disrupt the body clock and make it harder to fall asleep at night.
- Talk to a doctor: If a teenager continues to have difficulty sleeping or experiences excessive daytime sleepiness, it is important to consult a doctor. A doctor can help identify any underlying sleep disorders or health conditions that may be impacting sleep.
By following these tips and prioritizing sleep, teenagers can better manage their shifting sleep schedules and ensure they are getting the rest they need to support their overall health and well-being.
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Early school start times
Impact on Sleep
Delaying school start times has been found to increase sleep duration for teenagers, primarily by delaying rise times. Most studies have shown that even a small delay of 30 minutes can result in an additional 30 minutes of sleep for students. Later start times have also been associated with less "catch-up" sleep on weekends, indicating that students are getting more sleep during the week.
Impact on Academics and Cognition
Some studies have found a positive association between later school start times and improved academic performance and cognition. For example, later start times have been linked to higher standardised test scores, improved grades, and better performance on attention and reaction time tests. However, other studies have found no significant difference in academic performance or cognitive abilities between students with early and late start times.
Impact on Attendance and Tardiness
Later school start times have been associated with improved attendance and reduced tardiness. One study found that the percentage of students who were late to class due to oversleeping decreased from 27% to 29% after delaying start times.
Impact on Mental Health
Later school start times have been linked to improved mental health outcomes for teenagers. Studies have shown a decrease in depression symptoms, depressed mood, and caffeine consumption among students with later start times.
Impact on Safety
Later school start times have been found to reduce motor vehicle crash rates among teenagers. This is likely due to improved vigilance and reduced sleepiness while driving.
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Social and school obligations
Social Obligations:
- Leisure Activities: The allure of stimulating entertainment, such as television, the internet, and computer gaming, can keep teenagers up late. This cuts into their sleep time, as they tend to stay up later to engage in these activities.
- Social Attitudes: In Western culture, there is a value placed on being active and productive, which can sometimes be at the expense of sleep. This social attitude can influence teenagers to prioritise other activities over sleep.
- Socialising: Socialising with friends can lead to late bedtimes, especially during the weekend. This disrupts their sleep schedule and can make it challenging to resume a regular sleep routine on school nights.
School Obligations:
- Early Start Times: Most high schools start early, with some beginning as early as 7:00 AM. This means that teenagers have to wake up very early, often around 5:00 AM, to get ready and travel to school. This disrupts their natural sleep patterns and contributes to sleep deprivation.
- Homework: The pressure to perform well in school is intense for many teenagers, and they often have a significant amount of homework. This can result in late bedtimes as they try to balance their academic commitments with their sleep.
- Extracurricular Activities: Participation in sports, clubs, and other extracurricular activities can eat into a teenager's sleep time. These activities often occur in the afternoon or evening, leaving less time for rest and contributing to a hectic schedule.
It is important to recognise that social and school obligations play a significant role in the sleep patterns of teenagers. Helping them manage their time effectively and prioritising sleep can contribute to improved well-being and overall development.
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Sleep deprivation consequences
Sleep deprivation can have serious consequences for teenagers, who are going through a critical period of cognitive maturation. Here are some of the key areas where sleep deprivation can negatively impact adolescents:
Mental Health
Chronic sleep deprivation in teenagers can increase the risk of mental health issues such as anxiety, depression, and even thoughts of suicide. Sleep-deprived teens are more likely to experience mood swings, irritability, and exaggerated emotional reactions. Prolonged sleep loss can negatively impact their emotional development, making them more prone to interpersonal conflict and serious mental health problems.
Academic Performance
Insufficient sleep can lead to poor academic performance. Sleep-deprived teens may struggle with concentration, memory, and analytical thinking. They may find it harder to stay alert and focused during classes, which can negatively impact their learning and academic achievement.
Physical Health
Sleep plays a crucial role in the physical development and well-being of teenagers. Lack of sleep can contribute to metabolic issues, such as higher blood pressure and cholesterol levels, which may increase their risk of diabetes and long-term cardiovascular problems. Sleep deprivation can also lead to slower physical reflexes, clumsiness, and increased risk of accidental injuries.
Risk-Taking Behaviour
Sleep deprivation can affect the development of the frontal lobe, which is crucial for controlling impulsive behaviour. Sleep-deprived teens are more likely to engage in high-risk behaviours such as drunk driving, texting while driving, and other dangerous activities. They may also be more prone to substance use, smoking, risky sexual behaviour, and aggressive behaviour.
Accidents and Injuries
Insufficient sleep can make teenagers more prone to accidents and injuries, including drowsy-driving incidents. Studies have shown that sleep deprivation can impair reaction times in a similar way to alcohol consumption, increasing the risk of car crashes and other accidents.
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Helping teens get more sleep
It is well known that teenagers need more sleep than younger children, but many teens struggle to get the amount they need. This can have a negative impact on their development and their overall health and well-being. So, what can be done to help teens get more sleep?
Recognise the importance of sleep
Firstly, it is important to recognise why sleep is so important for teens. Sleep plays a crucial role in the physical and mental development of teenagers. It supports their developing brains and physical growth spurts. Getting enough sleep can also protect teens from serious issues such as depression, anxiety, and drug use. Recognising the importance of sleep can help motivate teens and their caregivers to prioritise it.
Identify barriers to sleep
There are several factors that can interfere with a teenager's sleep. These include changing bodies and sleep patterns, early school start times, homework, extracurricular activities, social obligations, and the use of electronic devices before bed. Identifying the specific barriers that a teen is facing can help in creating a plan to address them.
Establish healthy sleep habits
Encouraging teens to establish healthy sleep habits can greatly improve their sleep quality. This includes maintaining a regular sleep schedule, even on weekends, creating a relaxing bedtime routine, limiting caffeine intake, especially in the evening, and getting regular exercise. It is also important to ban technology from the bedroom, as the light from electronic devices can interfere with the production of the sleep-inducing hormone melatonin.
Advocate for later school start times
Early school start times are a significant contributor to sleep deprivation in teens. Advocating for later school start times can help address this issue. The American Academy of Pediatrics recommends that middle and high schools start at 8:30 am or later, as this can improve academic performance and even increase future earnings.
Seek professional help if needed
If a teen continues to struggle with sleep despite making healthy changes, it may be necessary to seek professional help. A doctor or sleep specialist can help identify any underlying sleep disorders or medical conditions that may be impairing sleep. They can also provide additional strategies or treatments to improve sleep.
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Frequently asked questions
Yes, teenagers need more sleep than newborns. Teenagers need between 8 and 10 hours of sleep per night, while newborns sleep for up to 18 hours a day.
Sleep plays a vital role in a teenager's physical and mental development. It supports their developing brain and physical growth spurts.
Sleep deprivation in teens can lead to accidents, depression, and increased risk of serious mental health problems. It can also negatively impact their academic performance, causing excessive drowsiness and a lack of attention.
