Herbie Murray
Sleep is critical during the teenage years for emotional and physical health. Unfortunately, many teens don't get enough sleep due to various factors, such as changes in their circadian rhythm, early school start times, and the increased demands of extracurricular activities and part-time jobs. Sleep deprivation in teens can lead to poor athletic and mental performance, moodiness, and even long-term health issues. To ensure a healthy sleep schedule, teens should aim for 8 to 10 hours of sleep each night, creating a sleep-friendly environment, and maintaining a consistent sleep schedule, even on weekends.
| Characteristics | Values |
|---|---|
| Recommended amount of sleep | 8-10 hours |
| Average amount of sleep | 7.4 hours |
| Reasons for sleep deprivation | Early school start times, extracurricular activities, part-time jobs, use of electronics |
| Tips for better sleep | Stick to a sleep schedule, exercise regularly, avoid caffeine, nicotine, and alcohol, keep the room dark and cool, establish a phone-free zone |
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What You'll Learn
A 17-year-old should get 8-10 hours of sleep
Sleep is critical during the teenage years for both emotional and physical health. A 17-year-old should aim to get 8-10 hours of sleep per night. However, studies consistently show that most teens don't get the sleep they need. This is due to a variety of factors, including early school start times, an increase in homework, extracurricular activities, part-time jobs, and the use of electronics before bed.
The National Sleep Foundation recommends that teenagers get between eight and ten hours of sleep nightly. This is because sleep is when the body releases hormones that fuel physical growth and development, brain circuitry, and sexual maturation. A few hours of missed sleep a night may not seem significant, but it can create a noticeable sleep deficit over time. Sleep deprivation in teens can lead to poor athletic and mental performance, as well as long-term health issues.
To improve a teen's sleep, it is important to create a sleep-friendly environment. This includes lowering the room temperature to 65 degrees Fahrenheit, darkening the room with blackout shades or a sleep mask, and establishing a phone-free zone. More than 89% of teens keep electronics in their bedrooms, but the blue light from these devices suppresses the production of melatonin, the hormone that signals sleep. In addition, caffeine, nicotine, and alcohol can interrupt sleep, so it is best to avoid these substances in the evening.
Sticking to a sleep schedule, even on weekends, is also important for establishing a healthy sleep cycle. A pre-bed routine can signal to the body that it is time for sleep, and regular exercise can help improve sleep quality, as long as it is not done right before bed. By getting 8-10 hours of sleep each night and creating a sleep-friendly environment, 17-year-olds can improve their overall health and well-being.
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Teens experience a natural shift in their circadian rhythm
During puberty, teenagers experience a natural shift in their circadian rhythm, or internal body clock. This shift makes it harder for teens to fall asleep before 11 pm and, combined with early school start times, extracurricular activities, and sometimes part-time jobs, it is a key factor in the sleep deprivation that is common among this age group.
The circadian rhythm is the 24-hour cycle that the body's biological clock follows, regulating processes such as sleep and digestion. In humans, the circadian rhythm is influenced by the daily light/dark exposure, with the body anticipating darkness and releasing the hormone melatonin to prepare for sleep. During puberty, the hormonal response to this light/dark exposure is altered, causing adolescents to naturally want to stay awake later at night and sleep later in the day.
Research has shown that adolescents continue to experience a delayed circadian rhythm, even when they are allowed several weeks of regulated schedules with sufficient sleep. This suggests that the shift in sleep patterns during puberty is driven by physiological processes, rather than being a result of social influences or behavioural quirks.
The circadian rhythm can be influenced by external time cues, such as light, which can act as a daily phase reset. Exposure to light later in the day can delay the release of melatonin, which may be a factor in delaying sleep for adolescents.
To help teens maintain a healthy sleep schedule, parents can encourage them to get natural light in the morning, which can help to regulate their body clock. It is also important that teens do not push their bedtime too far past what it was during the school year, as this can make it difficult for them to readjust when school starts again.
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Sleep deprivation can cause moodiness and poor performance
Sleep is essential for the health and happiness of 17-year-olds, who need between eight and ten hours of sleep each night. However, due to various factors, such as a shift in their body clock during puberty, hectic schedules, and the lure of screen-based entertainment, most adolescents suffer from chronic sleep deprivation.
Sleep deprivation in 17-year-olds can cause mood swings and irritability. Research shows that sleep-deprived teens are more likely to suffer from negative moods, leading to self-medication with stimulants like caffeine and nicotine, or alcohol. They become more impulsive and reckless, with a higher risk of engaging in unprotected sex or reckless driving due to poor judgment and decision-making.
Sleep-deprived 17-year-olds may also experience an inability to concentrate, which can lead to poor academic performance and poor grades. They may feel exhausted and find it challenging to focus in class, affecting their learning abilities. This can create a cycle where they feel overwhelmed by school demands and are unable to catch up on sleep due to their busy schedules.
Additionally, sleep deprivation can have a significant impact on the mental wellbeing of 17-year-olds, increasing their risk of anxiety, depression, and low self-esteem. It can make it difficult for them to regulate their emotions effectively and may even contribute to thoughts of suicide. Thus, it is crucial for 17-year-olds to prioritize sleep to maintain their physical and mental health and improve their overall quality of life.
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Create a sleep-friendly environment
A 17-year-old should aim to get 8-10 hours of sleep per night. However, the amount of sleep needed varies from person to person, depending on factors such as genetics, diet, and stress levels.
Darkness
Keep the bedroom dark. Light slows the production of melatonin, a hormone that promotes sleep. Dim the lights as bedtime approaches to signal to your brain that it's time to wind down. Use blackout curtains to block out external light. Also, reduce blue light exposure by turning off electronics with screens and setting your smartphone to "nighttime" settings.
Quiet
Minimize noise in the bedroom to increase the amount of deep sleep and make it less likely that you'll wake up during the night. Turn off the TV and other sources of sudden changes in volume. If you live in a noisy area, consider using a white noise machine or earplugs to reduce distracting sounds.
Temperature
Maintain a cool, comfortable bedroom temperature. The ideal temperature for better sleep is generally considered to be around 60 to 67 degrees Fahrenheit (18 degrees Celsius). However, this may vary depending on individual preferences and bedding. A warm room may cause discomfort and make it difficult to stay asleep.
Comfort
Choose a comfortable mattress, pillow, and bedding. Your mattress preference may depend on your sleep position, whether you share a bed, and if you tend to sleep hot. A comfortable pillow will support your neck and back, while a poorly chosen one can contribute to headaches and neck pain. Experiment with different types of mattresses, sheets, and pillows to find what works best for you.
Calmness
Establish a calming pre-sleep routine. Practices such as reading, taking a warm shower, or mindfulness exercises can help relax the body and mind. Deep breathing exercises and guided imagery can also reduce anxiety and promote a sense of calm. Keeping a gratitude journal can improve mood and reduce stress by encouraging positive thinking.
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Establish a sleep schedule
Sleep is essential for teenagers' physical and mental development. However, teens often struggle to get sufficient sleep due to various factors, such as early school start times, increased homework, extracurricular activities, social life, and biological changes during puberty. To ensure a 17-year-old establishes a healthy sleep schedule, here are some strategies to consider:
Consistent Sleep and Wake Times
Consistency is key when it comes to sleep. Maintaining a regular sleep schedule, even on weekends, helps to regulate the body's internal clock, making it easier to fall asleep at night and wake up in the morning. This means going to bed and waking up at roughly the same time every day.
Manage Screen Time
The blue light emitted by electronic devices such as phones, tablets, and computers can interfere with the production of melatonin, the hormone that controls sleep patterns. Encourage your 17-year-old to limit screen time, especially in the hour before bedtime. Instead, suggest quiet offline activities like reading or listening to calming music.
Create a Relaxing Sleep Environment
The bedroom should be a peaceful haven for sleep. Ensure the room is cool, dark, and quiet. A comfortable mattress and pillow are also essential for a good night's rest. Encourage your teen to keep their bedroom clutter-free and minimize the use of their bed for activities other than sleeping, such as studying or napping during the day.
Establish a Bedtime Routine
A consistent pre-bed routine helps with relaxation and falling asleep faster. This could include activities such as dimming the lights, taking a warm shower, reading, or listening to soothing music. A relaxing routine signals to the body that it's time to wind down and prepare for sleep.
Limit Caffeine Intake
Caffeine is a stimulant that can disrupt sleep. Avoid caffeine after lunch, and limit consumption in the afternoon and evening. This includes drinks like tea, coffee, energy drinks, and some fizzy drinks.
Prioritize Afternoon Naps Over Sleeping In
If your 17-year-old is sleep-deprived, encourage short afternoon naps of 30 to 45 minutes rather than sleeping in late in the morning. Sleeping in can disrupt their natural sleep schedule and make it harder to fall asleep at an appropriate bedtime.
Remember, it's important to work with your teen to find a sleep schedule that suits their individual needs and preferences while ensuring they get the recommended amount of sleep for their age group, which is typically 8 to 10 hours per night.
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Frequently asked questions
According to experts, 17-year-olds should get between 8 and 10 hours of sleep each night. However, only a small percentage of teens get at least 8.5 hours of sleep on school nights, with most averaging around 7.4 hours.
Here are some strategies to help a 17-year-old establish a healthy sleep schedule:
- Create a sleep-friendly environment by keeping the bedroom dark, cool, and free of electronic devices.
- Establish a bedtime routine and consistent sleep schedule, even on weekends.
- Avoid caffeine, nicotine, and alcohol before bed, as they can interfere with sleep.
- Exercise regularly, but not too close to bedtime, as it may make it harder to fall asleep.
Sleep deprivation in 17-year-olds can lead to moodiness, poor academic performance, relationship problems, and an increased risk of car accidents. Additionally, studies have shown that teens who don't get enough sleep are at higher risk for obesity, high blood pressure, mental health issues, and substance abuse.
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