Gina Johnson
Sleep is critical for healthy childhood development, and the amount of sleep needed varies with age. Teenagers, in particular, have different sleep patterns from younger kids and adults, and they need more sleep than we might realize. Teen sleep patterns are influenced by physical changes during puberty, which cause a natural shift in their circadian rhythm, making it harder for them to fall asleep early. This, coupled with early school start times, extracurricular activities, and part-time jobs, often leads to sleep deprivation in teens. So, how much sleep do 12- to 14-year-olds need, and what can parents and teens do to ensure they get enough?
| Characteristics | Values |
|---|---|
| Recommended hours of sleep | 8-10 hours |
| Age group | 12-14 years |
| Importance of sleep | Supports brain development and physical growth spurts |
| Sleep tips | Regular sleep schedule, no caffeine, regular exercise, cool and dark room, no electronics before bed |
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What You'll Learn
Sleep requirements: 9-10 hours per night
Sleep is critical for the healthy development of children, and this remains true for 12- to 14-year-olds. The recommended amount of sleep for this age group is 9 to 10 hours per night. However, it's important to note that individual needs may vary, and some teens may require slightly more or less sleep.
To ensure that 12- to 14-year-olds are getting sufficient sleep, it's essential to establish healthy sleep habits and routines. This includes maintaining a consistent sleep schedule, even on weekends. While it's tempting for teens to stay up late and sleep in on weekends, sticking to a regular sleep schedule helps establish a healthy sleep cycle.
Encourage your 12- to 14-year-old to set a bedtime that allows for the full hours of sleep they need. Counting backward from their wake-up time can help determine an appropriate bedtime. For example, if they need to wake up at 7 am, their bedtime should be around 10 pm to ensure they get 9 to 10 hours of sleep.
Creating a bedtime routine can also signal to their body that it's time for sleep. A relaxing routine might include activities such as washing up, brushing teeth, reading a book, or listening to quiet music. Turning off all screens at least an hour before bedtime is crucial, as the blue light from electronic devices suppresses the production of melatonin, the hormone that signals sleep.
Additionally, it's important to create a sleep-friendly environment. This includes keeping the room cool, dark, and slightly on the cool side. Using blackout shades or a sleep mask can help block out light, and nature sounds or white noise can be useful if the environment is noisy. By following these guidelines, you can help ensure that your 12- to 14-year-old is getting the recommended 9 to 10 hours of sleep they need each night.
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Circadian rhythm changes
Puberty brings about a natural shift in the circadian rhythm of teens, making it difficult for them to fall asleep before 11 p.m. This change is likely due to the brain hormone melatonin, which is released later at night for teens than it is for kids and adults. The body's core temperature also naturally dips in the evening, and a cool room can signal to the body that it's time for rest.
The production of melatonin, the hormone that signals sleep, is suppressed by the blue light from electronic devices. More than 89% of teens keep electronics in their bedrooms, and the use of electronics makes it hard for teens to fall asleep. The bright lights from devices signal to the brain that it's time to wake up.
Teens also experience a shift in their internal biological clock, which tells them to fall asleep later and wake up later. This, coupled with early school start times, an increase in homework, extracurricular activities, and sometimes a part-time job, can lead to sleep deprivation in teens.
To combat this, parents can help teens by creating a sleep-friendly environment. This includes lowering the room temperature, darkening the room at bedtime, and removing electronics from the bedroom. It is also important to establish a bedtime routine that encourages good sleep habits, such as adhering to a regular sleep schedule, cutting back on evening caffeine, and exercising regularly.
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Sleep deprivation risks
Sleep is critical for healthy childhood development, and this remains true for 12–14-year-olds. The American Academy of Sleep Medicine recommends that this age group gets 9 to 9.5 hours of sleep per night. This is an hour or so more than they required when they were 10 years old.
However, many teens do not get enough sleep due to a combination of biology, technology, and the demands of school and extracurricular activities. This can lead to chronic sleep deprivation, which can have dramatic effects on a teenager's life. Here are some of the risks associated with sleep deprivation in 12–14-year-olds:
- Inability to concentrate and poor academic performance: Sleep-deprived teens may struggle with focus and retention, leading to poor grades.
- Mood disorders and mental health issues: Sleep helps regulate emotions, and sleep deprivation is linked to anxiety, depression, low self-esteem, and bipolar disorder. It can also trigger serious depression in kids who are already predisposed to it.
- Increased risk of accidents: Drowsiness is a principal cause of at least 100,000 traffic accidents each year, with many involving drivers under 25. Sleep deprivation can also lead to accidents at home or during sports.
- Risky behaviour and poor judgment: Lack of sleep can lead to poor decision-making and risky behaviour.
- Relationship problems: Sleep deprivation can impact a teen's ability to regulate their emotions, leading to relationship issues.
- Suicidal thoughts and attempts: Research shows that sleep problems among adolescents are a significant risk factor for suicidal ideation and attempts.
It is important for parents to help 12–14-year-olds develop good sleep habits, such as adhering to a regular sleep schedule, cutting back on evening caffeine, and reducing screen time before bed.
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Screen time and caffeine
Screen Time
The blue light emitted by electronic devices such as computers, TVs, and smartphones can disrupt the sleep-wake cycle of teenagers. This is because the sleep-wake cycle, also known as the circadian rhythm, is largely influenced by sunlight. When it is bright, people become more alert, and when it is dark, the body produces melatonin, a hormone that induces sleepiness. The blue light from screens can delay the release of melatonin, making it take longer for teens to fall asleep and resulting in less restful sleep. This can lead to fragmented sleep and increased sleepiness the next day, especially with strict school start times.
The majority of teenagers bring some form of technology into their bedrooms, contributing to their overall screen time and affecting their sleep quality. Studies suggest that screen time may be responsible for sleep deprivation and other problems, with 57% of teens experiencing insomnia linked to excessive mobile phone use. Additionally, using screens before bed can make teenagers more alert and increase their heart rate, especially if they are engaged in stimulating activities.
To mitigate the negative impacts of screen time on sleep, it is recommended that electronic devices be put away at least 30 minutes to one hour before bedtime. Keeping the bedroom dark at night and limiting evening screen time can also help improve sleep quality.
Caffeine
Caffeine intake is common among adolescents, with studies showing that 83% of teenagers consume caffeinated beverages regularly. Caffeine can disturb sleep and delay circadian timing, leading to reduced sleepiness and potential disruptions in deep sleep. While the effects of caffeine on developing brains are not fully understood, it is associated with negative consequences such as higher rates of type 1 diabetes, depression, and substance use. Additionally, even low doses of caffeine can impact the heart rate and blood pressure of young individuals.
To improve sleep quality, it is recommended that caffeine intake be avoided, especially in the afternoon and evening. This includes coffee, tea, cola drinks, and chocolate. Instead of relying on caffeine to get through the day, encouraging adequate sleep can provide a healthier energy boost for 12- to 14-year-olds.
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Sleep environment
Sleep is critical for healthy childhood development. The amount of sleep a person needs changes with age, and teens require more sleep than adults. According to Johns Hopkins pediatrician Michael Crocetti, teens need 9 to 9.5 hours of sleep per night. However, teens often get a bad rap for staying up late and sleeping in, and many don't get enough sleep.
A person's sleep environment can significantly impact their sleep quality. Here are some tips to create a sleep-friendly environment for 12-14-year-olds:
- Dark room: Make sure the room is dark. Use blackout shades or curtains to block out any light sources. Even the small light from a clock can be disruptive, so consider turning it towards the wall. If it's still too bright, a sleep mask can be helpful.
- Cool temperature: Lower the room temperature slightly. A cooler environment can promote sleep. Aim for around 65 degrees Fahrenheit (18.3 degrees Celsius).
- Minimize noise: If your child's environment is noisy, consider using a white noise machine or a nature sounds app to create a more soothing and consistent auditory environment.
- Restrict electronics: Electronics are a significant source of distraction and stimulation. More than 89% of teens keep electronics in their bedrooms, and the blue light from these devices suppresses melatonin production. Establish a phone-free zone in the bedroom, at least during sleep time.
- Consistent routine: Establish a bedtime routine and stick to it, even on weekends. A pre-bed routine can signal to your child's body that it's time for sleep. This routine could include activities such as washing up, brushing teeth, reading a book, or listening to quiet music.
- Limit caffeine: Caffeine can interfere with sleep. Avoid giving your child caffeinated beverages such as soda, tea, or coffee after dinner. Instead, offer high-carb snacks like pretzels, low-sugar cereal, or graham crackers if they are hungry before bed.
- Regular exercise: Encourage regular exercise, but avoid strenuous activity right before bed, as it can make it harder to fall asleep.
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Frequently asked questions
12-14 year olds, or adolescents, need between 8 and 10 hours of sleep each night, with some studies recommending up to 9 and a half hours.
Sleep is critical for healthy childhood development and can improve a child's emotional regulation, mental health, physical health, and overall quality of life.
Sleep deprivation in 12-14 year olds can lead to moodiness, irritability, and relationship problems. It can also cause problems with attention, memory, decision-making, reaction time, and creativity, which can negatively impact school performance.
Here are some tips to help 12-14 year olds get enough sleep:
- Establish a regular sleep schedule, even on weekends.
- Exercise regularly, but not right before bed.
- Avoid caffeine, nicotine, and alcohol in the evening.
- Create a sleep-friendly environment by keeping the room cool, dark, and free of electronic devices.
- Develop a bedtime routine that includes relaxing activities such as reading or listening to quiet music.
If a 12-14 year old is struggling to fall asleep or stay asleep, seems moody or irritable, or is having problems with attention or memory, these could be signs that they are not getting enough sleep. It is recommended to speak to a pediatrician or physician if you have concerns about your child's sleep.
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