Colin Snow
Sleep is essential for teenagers' growth and development, but they often don't get enough of it. Teenagers need between 8 and 10 hours of sleep each night, but many only get around 6 to 7 hours. This is due to various factors, including a natural shift in their body clocks, early school start times, social and school obligations, and the use of electronic devices before bed. Sleep deprivation can have negative consequences on teenagers' mental wellbeing, academic performance, and overall health, making it crucial for them to prioritize sleep and maintain healthy sleep habits.
| Characteristics | Values |
|---|---|
| Average amount of sleep teenagers get | 6.5-7.5 hours |
| Amount of sleep teenagers need | 8-10 hours |
| Amount of sleep teenagers need (according to studies) | 9-9.5 hours |
| Amount of sleep teenagers need (according to Johns Hopkins pediatrician Michael Crocetti) | 9-9.5 hours |
| Amount of sleep teenagers need (according to Nationwide Children's Hospital) | 9-9.25 hours |
| Amount of sleep teenagers need (according to UCLA Health) | 9 hours |
| Effects of sleep deprivation on teenagers | Moodiness, irritability, difficulty regulating mood, risk-taking behaviour, problems with attention, memory, decision-making, reaction time, creativity, poor grades, falling asleep in school, school absences, drowsy driving |
| Tips to help teenagers get enough sleep | Maintain a regular sleep schedule, avoid oversleeping on weekends, take early afternoon naps, turn off televisions, computers and radios before sleep, avoid caffeine, smoking, alcohol and drugs, contact a doctor if they have difficulties falling asleep |
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What You'll Learn
The average amount of sleep teenagers get
Adolescents are known for not getting enough sleep. The average amount of sleep that teenagers get is between 6.5 and 7.5 hours per night, with some sources stating that the lower limit is 7 hours. However, they need between 8 and 10 hours of sleep per night. This is because the teenage brain is going through a second stage of cognitive development, and adequate sleep supports their developing brain and physical growth spurts.
There are several reasons why teenagers do not get enough sleep. Firstly, there is a biological shift in their internal body clock during puberty, causing them to feel tired later in the evening. This, combined with early school start times, means that they are unable to get the amount of sleep they need. Social and school obligations, such as homework, sports, extracurricular activities, and socialising, also lead to late bedtimes.
The use of electronic devices before bed is another factor contributing to sleep loss. The light from smartphones, televisions, and computers suppresses the production of melatonin, the hormone responsible for sleep. Caffeine consumption in the evening can also cause sleep problems.
Chronic sleep deprivation can have significant negative effects on a teenager's life, including their mental wellbeing and academic performance. It can cause moodiness, irritability, and aggression, as well as increase the risk of depression, anxiety, and low self-esteem. Sleep-deprived teenagers are also more likely to engage in risk-taking behaviours, such as drinking and driving too fast.
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How much sleep teenagers need
Sleep is extremely important for teenagers, who are at a critical stage of growth and development. However, it is common for teenagers not to get enough sleep. This is due to a variety of factors, including a shift in their internal body clock, early school start times, and social and school obligations.
The average amount of sleep that teenagers get is between 6.5 and 7.5 hours per night. However, this is not enough, and chronic sleep deprivation can have a significant impact on their lives.
Sleep research suggests that teenagers need between 8 and 10 hours of sleep every night. This is more than the amount of sleep needed by children or adults.
During the teenage years, the body's rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the release of the brain hormone at a later time in the night for teens than for kids and adults. This can make it harder for teens to fall asleep early.
The effects of chronic sleep deprivation on teenagers include:
- Concentration difficulties
- Mentally 'drifting off' in class
- Shortened attention span
- Poor decision-making
- Moodiness and aggression
- Risk-taking behaviour
- Slower physical reflexes
- Clumsiness, which may result in physical injuries
- Reduced sporting performance
- Reduced academic performance
- Increased number of 'sick days' from school due to tiredness
- Poor mental health, including an increased risk of depression, anxiety, and low self-esteem
- Maintain a regular sleep schedule, including on weekends.
- Avoid oversleeping on weekends, as this can make it harder to get back to a school schedule.
- Take early afternoon naps of 15-20 minutes.
- Turn off televisions, computers, and radios before bed.
- Avoid caffeine, smoking, alcohol, and drugs, as these cause sleep problems.
- Exercise regularly, but not right before bed, as this can make it harder to fall asleep.
- Avoid bright lights before bed, as light signals to the brain that it is time to wake up.
- Keep the bedroom dark at night, as this helps to set the brain's sleep-wake cycle.
- Avoid screens such as computers, phones, and TVs for at least one hour before bedtime.
- Set up a relaxing bedtime routine, such as having a bath or a hot drink, or practising meditation or mindfulness activities.
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Why teenagers need more sleep than younger kids
Sleep is critical for the brain to function as it should the next day. When we sleep, our brains slow down and file the memories and information we've gathered during the day. This is especially important for teenagers, who are in a critical stage of brain development.
Hormonal time shift
During puberty, teenagers' body clocks shift by about one or two hours. This is caused by a change in the release of the brain hormone melatonin, which is released later at night for teens than it is for kids and adults. This natural shift in circadian rhythm makes it harder for teens to fall asleep early.
School start times
The shift in teenagers' body clocks means that they feel sleepy later in the evening, but early school start times don't allow them to sleep in the mornings. This nightly 'sleep debt' leads to chronic sleep deprivation.
Demands on their time
Teens have many demands on their time, including school, homework, sports, part-time work, and socialising. All of these commitments can cut into a teenager's sleep time.
Technology use
The use of smartphones and other devices around bedtime 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.
Sleep disorders
Sleep disorders such as restless leg syndrome or sleep apnea can also affect how much sleep a teenager gets.
The impact of sleep deprivation
Chronic sleep deprivation can have dramatic effects on a teenager's life, impacting their mental wellbeing, increasing their risk of depression, anxiety, and low self-esteem, and affecting their academic performance at school.
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The effects of sleep deprivation on teenagers
Sleep is essential for teenagers' physical and mental health. However, due to various factors, many adolescents suffer from sleep deprivation, which can have far-reaching consequences. Here are some effects of sleep deprivation on teenagers:
Mental Health Issues
Chronic sleep deprivation can negatively impact a teenager's mental health and wellbeing. Research suggests that insufficient sleep can increase the risk of depression, anxiety, low self-esteem, and even thoughts of suicide. Sleep-deprived teens may also have difficulty regulating their emotions, leading to moodiness, irritability, and aggression.
Impaired Cognitive Function
Not getting enough sleep can impair a teenager's cognitive abilities, including concentration, memory, decision-making, and creativity. This can have a direct impact on their academic performance, resulting in poor grades and increased absences. Sleep-deprived teens may also find it challenging to stay awake and focused during class, leading to disciplinary problems.
Risk-Taking Behaviour
Sleep deprivation has been linked to an increase in risk-taking behaviours among teenagers. They may be more likely to engage in dangerous activities such as drinking, driving too fast, or other impulsive behaviours. This can have serious consequences for their safety and well-being.
Physical Health Issues
Lack of sleep can also affect teenagers' physical health. It can lead to slower physical reflexes, clumsiness, and increased risk of injuries. Additionally, sleep-deprived teens may experience a decrease in their sporting performance and overall physical health.
Increased Sick Days
Chronic sleep deprivation can weaken the immune system, leading to more frequent illnesses and an increased number of sick days from school. This can disrupt their education and social development.
Drowsy Driving
Sleep-deprived teenagers are at a higher risk of drowsy driving, which can be extremely dangerous. They may fall asleep at the wheel, increasing the likelihood of accidents and putting themselves and others at risk.
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How to help your teenager get enough sleep
It is widely acknowledged that teenagers need more sleep than younger children and adults. Research suggests that teenagers need between eight and 10 hours of sleep every night. However, many adolescents only get about 6.5 to 7.5 hours of sleep per night, which can lead to chronic sleep deprivation. Here are some tips to help your teenager get enough sleep:
Maintain a regular sleep schedule
It is important for your teenager to go to bed and wake up at roughly the same time each day, including on weekends. This helps to regulate their body's internal clock and can improve their overall sleep quality.
Avoid oversleeping on weekends
While it is beneficial for teenagers to catch up on some sleep during the weekends, sleeping in until noon on Sunday can disrupt their sleep schedule for the rest of the week. Encourage your teenager to wake up at a reasonable hour on weekends, preferably within one to two hours of their usual weekday wake-up time.
Encourage afternoon naps
Short naps of 15 to 45 minutes in the early afternoon can be beneficial for tired teens. However, longer or late-day naps may interfere with their nighttime sleep.
Limit screen time before bed
Television, computers, smartphones, and other electronic devices can interfere with your teenager's sleep. Encourage them to turn off these devices at least one hour before bedtime. The light from these screens suppresses the production of melatonin, a hormone that helps induce sleep.
Avoid stimulants and sleep disruptors
Caffeine, nicotine, alcohol, and drugs can disrupt your teenager's sleep. Encourage them to avoid consuming caffeinated beverages, smoking, or using drugs, especially close to bedtime.
Encourage a relaxing bedtime routine
A relaxing bedtime routine can help your teenager unwind and prepare for sleep. This may include activities such as reading, meditation, or gentle yoga. Keeping the bedroom cool and dark can also promote better sleep.
Prioritize sleep over other activities
Help your teenager rethink their schedule and prioritize sleep over other activities. Their busy schedule may need to be adjusted to allow for adequate sleep. Encourage them to choose sleep over cramming for exams or participating in extracurricular activities if they are struggling to get enough sleep.
Discuss the importance of sleep
Talk to your teenager about the importance of sleep and how it can impact their health, mood, and performance. Help them understand that sleep is not something to be sacrificed but rather a priority for their overall well-being.
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Frequently asked questions
Growing teenagers need between 8 and 10 hours of sleep per night, with some sources recommending 9 to 9.5 hours.
Sleep is vital for the physical and mental development of teenagers. It helps their developing brains and supports physical growth spurts.
Sleep deprivation can negatively impact a teenager's mood, behaviour, cognitive ability, and academic performance. It can also lead to serious health problems such as heart disease and obesity, as well as increasing the risk of drowsy driving.
There are several causes of sleep deprivation in growing teenagers, including early school start times, social and school obligations, hormonal changes, and the use of electronic devices before bed.
Growing teenagers can improve their sleep by maintaining a regular sleep schedule, avoiding stimulants such as caffeine, limiting screen time before bed, and engaging in relaxing activities before bedtime.
