Colin Snow
Sleep is essential for the well-being of tweens and teens, but they often struggle to get enough. Experts recommend that tweens and teens get 8 to 10 hours of sleep per night, but many fall short of this due to various factors, including shifting sleep schedules, early school start times, social and academic obligations, and the use of electronic devices before bed. Sleep deprivation in this age group can have significant negative effects on their mood, behaviour, cognitive ability, and academic performance. Understanding the causes of sleep deprivation and implementing strategies to improve sleep habits are crucial for promoting the health and development of tweens and teens.
| Characteristics | Values |
|---|---|
| Amount of sleep tweens need | Between 8 and 10 hours every night |
| Amount of sleep tweens get | 6.5-7.5 hours per night |
| Reasons for less sleep | Hormonal time shift, use of screen-based devices, hectic after-school schedule, leisure activities, light exposure, vicious circle, social attitudes, sleep disorder |
| Effects of sleep deprivation | Concentration difficulties, poor decision-making, moodiness, aggression, risk-taking behaviour, slower physical reflexes, clumsiness, poor academic performance |
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What You'll Learn
The amount of sleep tweens need
Tweens and teens need more sleep than younger children and adults. Research suggests that tweens and teens need between eight and 10 hours of sleep every night. This is because their bodies and minds are growing and developing quickly. However, most tweens and teens only get about six and a half to seven and a half hours of sleep per night.
Causes of sleep deprivation in tweens and teens
There are several reasons why tweens and teens may not be getting enough sleep:
- Hormonal time shift: Puberty hormones shift the body clock by about one or two hours, making tweens and teens feel sleepier later in the evening. However, early school start times mean they can't sleep in in the mornings.
- Screen time: Using smartphones and other electronic devices before bed reduces sleep time. A study by Vic Health and the Sleep Health Foundation found that teens who put down their smartphones an hour before bed gained an extra 21 minutes of sleep per night.
- Hectic schedules: Homework, sports, part-time work, and social commitments can cut into a tween's or teen's sleep time.
- Leisure activities: Television, the internet, and computer games can keep tweens and teens up at night.
- Light exposure: Light cues the brain to stay awake. Lights from televisions, mobile phones, and computers in the evening can prevent the production of melatonin, the hormone responsible for sleep.
- Social attitudes: In Western culture, being active is often valued more than getting enough sleep.
- Sleep disorders: Conditions such as restless leg syndrome or sleep apnoea can affect how much sleep a tween or teen gets.
Effects of sleep deprivation in tweens and teens
Chronic sleep deprivation can have significant effects on a tween's or teen's life, including:
- Mental wellbeing: Sleep-deprived tweens and teens are more likely to experience depression, anxiety, and low self-esteem.
- Academic performance: Lack of sleep can lead to concentration difficulties, shortened attention spans, and poor decision-making, which can impact school performance.
- Behaviour: Sleep-deprived tweens and teens are more likely to engage in risk-taking behaviours and exhibit moodiness and aggression.
- Physical reflexes: Inadequate sleep can result in slower physical reflexes and clumsiness, which may lead to physical injuries.
- Athletic performance: Sleep deprivation can negatively impact a tween's or teen's performance in sports and other physical activities.
Tips for improving sleep in tweens and teens
- Relaxing bedtime routine: Establish a relaxing bedtime routine, such as having a bath, a hot drink, or practising meditation or mindfulness activities before bed.
- Avoid screens: Stay away from computers, TVs, and smartphones for at least an hour before bedtime, as the light from these devices can interfere with sleep.
- Avoid stimulants: Steer clear of stimulants like coffee, tea, soft drinks, and energy drinks in the evening to promote better sleep.
- Maintain a regular sleep schedule: Go to bed and wake up at the same time each day, ensuring adequate time for sleep.
- Nap wisely: A short nap (15-30 minutes) in the early afternoon can be beneficial, but avoid napping too close to bedtime or for too long, as this may disrupt your nighttime sleep.
- Create a comfortable sleep environment: Make your bedroom dark, cool, and quiet to facilitate better sleep.
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Why tweens need more sleep than younger kids
Tweens need more sleep than younger kids due to a variety of factors, including biological changes, social and academic pressures, and the impact of technology. Here are some reasons why tweens require more sleep:
Biological Changes
During puberty, tweens experience a natural shift in their circadian rhythm, also known as their internal body clock. This shift makes it more challenging for them to fall asleep before 11 p.m. or even later. This delay in sleep timing is caused by a change in the release of the brain hormone melatonin, which is released later at night for tweens compared to younger children. As a result, they tend to feel sleepy one to two hours later than they did before puberty.
Social and Academic Pressures
The tween years are often a busy time socially and academically. The pressure to perform well in school increases, and many tweens have to study harder. They may also have part-time jobs, sports practices, and other extracurricular activities that fill their afternoons and evenings. This leaves little time for sleep, especially when combined with early school start times, which can be as early as 7 a.m. in some districts. As a result, tweens often accumulate a significant sleep debt during the week.
Technology Use
The use of electronic devices, including smartphones, tablets, and computers, is prevalent among tweens and can significantly impact their sleep. Many stay up late texting friends, playing games, or watching videos. The light emitted by these devices suppresses the production of the sleep-inducing hormone melatonin, making it harder for tweens to fall asleep. Additionally, the constant stimulation from electronic devices can make it challenging for tweens to unwind and relax before bedtime.
Impact on Development and Wellbeing
Sleep plays a crucial role in the physical and mental development of tweens. A lack of sleep can negatively affect their cognitive abilities, including memory, concentration, and decision-making skills. It can also lead to moodiness, aggression, and risk-taking behaviours. Additionally, insufficient sleep can impact their physical reflexes, making them more prone to accidents and injuries. Tweens who don't get enough sleep may also experience a decline in their academic performance and are at a higher risk of developing mental health issues such as depression and anxiety.
In conclusion, tweens require more sleep than younger kids due to a combination of biological, social, and technological factors. Prioritising sleep during this critical period of development is essential to support their overall health and wellbeing.
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The impact of sleep deprivation on tweens
Sleep is essential for the well-being of tweens and teens. However, due to various factors, this age group often experiences sleep deprivation, which can have significant impacts on their overall development and daily functioning. Here are some of the key effects of sleep deprivation on tweens:
Impact on Mental Wellbeing
Chronic sleep deprivation can have detrimental effects on a tween's mental health. Research suggests that sleep-deprived tweens are more likely to experience symptoms of anxiety, depression, and low self-esteem. They may also struggle with regulating their moods, leading to increased irritability, crankiness, and difficulty managing emotions.
Academic Performance and Cognitive Abilities
Sleep plays a crucial role in cognitive function, including attention, memory, decision-making, and creativity. Tweens who are sleep-deprived often face challenges with concentration and academic performance. They may have trouble staying awake in class, experience a shortened attention span, and have difficulties with learning and retaining information.
Risk-Taking Behaviour and Impulsive Decisions
Sleep deprivation can affect the development of the frontal lobe, which is responsible for controlling impulsive behaviour. As a result, sleep-deprived tweens may be more likely to engage in high-risk behaviours such as drinking, reckless driving, and other dangerous activities. They may also exhibit poor decision-making skills and increased aggression.
Physical Health and Reflexes
Adequate sleep is necessary for the proper functioning of the body's systems. Sleep deprivation can negatively impact physical health, including immune system function, hormone regulation, and muscle recovery. Tweens may experience slower physical reflexes, clumsiness, and a decreased ability to perform well in sports or other physical activities.
Social and Emotional Development
Sleep plays a vital role in a tween's social and emotional development. Prolonged sleep loss can negatively affect their emotional development, increasing the risk of interpersonal conflicts and more serious mental health issues. Sleep-deprived tweens may struggle with building and maintaining relationships and experience difficulties in adapting to new social situations.
Increased Absenteeism and Sick Days
The cumulative effects of sleep deprivation can lead to frequent absences from school and an increased number of sick days. Tweens who are constantly tired and struggling with concentration may find it challenging to keep up with their schoolwork and social activities, impacting their overall well-being and development.
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Tips for helping tweens get more sleep
Why tweens need more sleep
Tweens need more sleep than younger kids because their bodies and minds are growing quickly. Sleep supports their developing brain and physical growth spurts. It also helps protect them from serious consequences like depression, anxiety, low self-esteem, or drug use.
Tweens need between 8 and 10 hours of sleep per night. However, the exact amount of sleep needed varies from person to person, with some tweens needing more or less than the recommended amount.
- Model good sleep habits: Parents can model good sleep habits by adhering to a regular sleep schedule, cutting back on evening caffeine, and exercising regularly.
- Educate tweens about sleep: Help tweens understand how much sleep they need and why it's important. Encourage them to come to the conclusion that sleep improves their outlook and helps them feel their best.
- Prioritize sleep: Help tweens rethink their schedule and prioritize sleep. If they typically start homework after evening activities, help them find an earlier time to get started. Ultra-busy schedules may need to be pared down.
- Encourage afternoon naps: Tired tweens may benefit from a short nap (30-45 minutes) before dinner. This is a better fix for sleep deprivation than sleeping in, which throws off their body's sleep cycle.
- Ban tech from the bedroom: Using tech at night cuts into tweens' sleep time and exposes them to light that suppresses the production of the sleep-inducing hormone melatonin.
- Limit screen time before bed: Using electronic devices before bed can make it harder for tweens to fall asleep. Encourage them to put away devices at least 30 minutes to an hour before bedtime.
- Create a relaxing bedtime routine: A relaxing bedtime routine can include activities such as reading, having a light snack or a hot drink, taking a bath, or practicing meditation or mindfulness.
- Avoid stimulants in the evening: Tweens should avoid consuming caffeine, tea, soft drinks, and energy drinks in the evening. Instead, encourage them to choose relaxing, caffeine-free alternatives.
- Exercise regularly: Regular exercise can help improve sleep quality, but try to avoid vigorous exercise right before bedtime as it may make it harder to fall asleep.
- Keep the bedroom cool, dark, and quiet: A cool, dark, and quiet bedroom can promote better sleep. Open the curtains or turn on the lights in the morning to help wake up the brain.
- Maintain a regular sleep schedule: Tweens should aim to go to bed and wake up at the same time each day, even on weekends. This helps regulate their body's internal clock.
- Encourage schools to start later: Talk to your local school board about starting school around 8:30 a.m., the time recommended by the American Academy of Pediatrics. Later school start times have been shown to benefit students' attendance, academic performance, and reduce car accidents.
By implementing these tips, parents can help tweens get the sleep they need to thrive and support their overall well-being.
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The effects of technology on tween sleep
Technology has a significant impact on tween sleep, with the blue light emitted from screens disrupting the production of melatonin, the hormone that promotes sleep. The use of electronic devices before bed has been linked to reduced sleep quality and quantity, with tweens who use technology before bed getting less sleep than those who do not. This can have a range of negative consequences, including increased risk of obesity, poor academic performance, and mental health issues such as anxiety and depression.
The presence of technology in the bedroom, such as a television, has been correlated with disrupted sleep among tweens. This may manifest as nightmares and feeling tired in the morning, and delayed onset of sleep due to the suppression of melatonin production. The use of multiple devices before bed is also associated with increased sleep disturbances, with tweens who use one form of technology before bed being more likely to use others.
The type of content consumed on electronic devices can also impact tween sleep. Violent or scary programming or games can lead to nightmares and sleep disturbances. Additionally, stimulating activities such as video games or social media use can make it difficult for tweens to fall asleep and impact their sleep quality.
The use of technology during the night, such as texting or receiving notifications, can also disrupt tween sleep. This can lead to shorter total sleep duration and lighter sleep as the body is continually aroused.
Overall, the effects of technology on tween sleep are complex and multifaceted. Technology use before bed can delay the onset of sleep, reduce sleep duration, and impact sleep quality. The content and type of technology used can also play a role, with certain activities and content being more disruptive than others. The light emitted from screens can suppress melatonin production, making it more difficult for tweens to fall asleep. These factors can have a range of negative consequences on tweens' physical and mental health, academic performance, and overall well-being.
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Frequently asked questions
Tweens need between 8 and 10 hours of sleep per night.
Sleep helps fuel the brain and body. Tweens need more sleep because their bodies and minds are growing quickly.
Sleep deprivation can lead to poor academic performance, mood changes, and risk-taking behaviours. It can also cause drowsy driving, which can lead to serious car accidents.
Signs that tweens need more sleep include difficulty waking up in the morning, trouble concentrating, falling asleep during classes, and feeling moody or depressed.
To get more sleep, tweens should maintain a regular sleep schedule, avoid caffeine and stimulants, limit screen time before bed, and exercise regularly. Creating a relaxing bedtime routine can also help.
