Gina Johnson
Sleep is critical for healthy childhood development. The amount of sleep a person needs varies depending on their age, family schedule, and individual temperament. Teenagers, in particular, go through a second stage of cognitive maturation, and adequate sleep supports their developing brains and physical growth spurts. While the average adult needs 7 to 9 hours of sleep, teenagers need more sleep, with recommendations ranging from 8 to 10 hours per night. However, due to various factors, such as changes in their circadian rhythm, school start times, and extracurricular activities, teenagers often struggle to get enough sleep, which can impact their mood, behaviour, and academic performance. So, what is the average sleep for a 14-year-old, and how can we ensure they're getting enough?
| Characteristics | Values |
|---|---|
| Average sleep | 7 to 7 1/4 hours |
| Recommended sleep | 9 to 9 1/2 hours |
| Recommended sleep by experts | 8 to 10 hours |
| Reasons for inadequate sleep | Puberty, early school start times, bright and noisy environment, caffeine, screen time |
| Tips for better sleep | Maintaining a sleep schedule, avoiding caffeine, nicotine, and alcohol, exercising regularly, creating a dark and cool environment, limiting screen time |
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What You'll Learn
Teenagers need 9 to 9.5 hours of sleep per night
Sleep is critical for teenagers' healthy development. The average amount of sleep that teenagers get is between 7 and 7.25 hours. However, they need a lot more than that. According to Johns Hopkins paediatrician Michael Crocetti, teens need 9 to 9.5 hours of sleep per night, which is an hour or so more than they needed when they were 10 years old. This is due to the second stage of cognitive maturation that teenagers go through, and the additional sleep supports their developing brain and physical growth spurts.
There are many reasons why teenagers may not be getting enough sleep. One is a natural shift in their circadian rhythm, which makes it harder for them to fall asleep before 11 pm. Add early school start times, an increase in homework, extracurricular activities, and sometimes a part-time job, and it's no surprise that sleep deprivation in teens is common.
To help your teenager get the sleep they need, you can create a sleep-friendly environment. This includes making their bedroom a phone-free zone, as the blue light from devices suppresses the production of melatonin, the hormone that signals sleep. Keeping the room cool and dark can also help, as can a pre-bed routine to signal to their body that it's time for bed.
It's also important to establish a regular sleep schedule, even on weekends. This can include a 30-minute wind-down routine before bed, avoiding caffeine and electronics, and regular exercise (but not right before bed). If your teen is still struggling to fall asleep or stay asleep, you can speak to their doctor, who can educate them on healthy sleep habits and screen them for common teen sleep disorders.
In summary, it's important to take teenagers and sleep seriously. By helping them get the recommended 9 to 9.5 hours of sleep per night, you can support their developing brains and physical health and protect them from the serious consequences of sleep deprivation.
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Puberty causes a 2-hour shift in sleep schedules
The average adult needs 7 to 9 hours of sleep each night. However, the amount of sleep needed varies depending on age, with kids needing the most sleep to promote growth and development.
Teenagers, for instance, need between 9 and 9.5 hours of sleep per night. This is an hour or so more than they needed when they were 10 years old. However, the average amount of sleep that teenagers get is between 7 and 7.25 hours. This is due to a variety of factors, including shifting sleep schedules, early school start times, and the tendency to make up for lost sleep on weekends, which further disrupts their sleep cycle.
To adjust to the new sleep schedule, it is recommended that parents help teens establish good sleep habits, such as adhering to a regular sleep schedule, cutting back on evening caffeine, and exercising regularly. It is also important to create a sleep-friendly environment by minimising the use of electronics in the bedroom, as the blue light from devices suppresses the production of melatonin, the hormone that signals sleep.
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Sleep deprivation impacts mood, behaviour, and cognitive ability
According to Johns Hopkins sleep expert Laura Sterni, teens experience a natural shift in their circadian rhythm, making it harder for them to fall asleep before 11 p.m. When early school start times are factored in, along with increased homework, extracurricular activities, and sometimes part-time jobs, sleep deprivation in this age group is common. However, it's crucial that 14-year-olds get the recommended amount of sleep because sleep deprivation can significantly impact their mood, behaviour, and cognitive abilities.
Impact on Mood
Studies have shown that even partial sleep deprivation has a notable impact on mood. Research participants who were restricted to 4.5 hours of sleep per night for a week reported feeling more stressed, angry, sad, and mentally exhausted. When they returned to a normal sleep schedule, their mood improved dramatically. Sleep-deprived individuals may become more irritable, short-tempered, and vulnerable to stress. Chronic insomnia may also increase the risk of developing mood disorders such as depression or anxiety.
Impact on Behaviour
Sleep deprivation can cause inappropriate behavioural responses. It has been linked to a decrease in prefrontal lobe inhibition signals, which can impair the ability to make rational decisions and social judgments. This can lead to difficulties in everyday life and activities.
Impact on Cognitive Ability
Sleep deprivation can negatively affect cognitive performance, including memory, attention, alertness, judgment, decision-making, and overall cognitive abilities. It can also impair the glymphatic system in the brain, leading to a build-up of toxins that negatively impact cognitive performance, motor functions, and behavioural patterns. Consistently restricting sleep over time is more harmful than a single night of total sleep deprivation.
In summary, ensuring that 14-year-olds get the recommended 8 to 10 hours of sleep per night is crucial for their overall well-being. Sleep deprivation can have far-reaching consequences, impacting their mood, behaviour, and cognitive abilities. By prioritising sleep, teenagers can mitigate these risks and set themselves up for optimal health and functioning.
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A sleep-friendly environment is dark, cool, and quiet
Sleep is critical for healthy development in children, and teenagers are no exception. In fact, teens need more sleep than adults—between 8 and 10 hours per night, with some sources recommending 9 to 9.5 hours. However, teens often get far less sleep than they need due to various factors, including shifting sleep schedules during puberty, early school start times, increased homework and extracurricular activities, and the use of electronics before bed.
To ensure your 14-year-old is getting adequate sleep, it's important to create a sleep-friendly environment that is dark, cool, and quiet. Here are some tips to achieve this:
Dark:
- Use blackout shades or thick curtains to block out any outside light.
- Turn off all electronic devices, including phones, tablets, and computers, at least one hour before bedtime. The blue light emitted by these devices suppresses the production of melatonin, the hormone that signals sleep.
- If your teen is still complaining about brightness, suggest a sleep mask.
Cool:
Lower the room temperature to around 65 degrees Fahrenheit (18.3 degrees Celsius). Our body's core temperature naturally dips in the evening, so a cool room can signal that it's time for sleep.
Quiet:
- Use a nature sounds or white noise machine (or app) to block out any noisy distractions.
- If your teen prefers silence, ensure the bedroom door is closed and, if necessary, turn off any noisy appliances or electronics in the house.
In addition to creating a sleep-friendly environment, there are other steps you can take to promote healthy sleep habits in your 14-year-old:
- Encourage a regular sleep schedule, even on weekends.
- Discourage naps, as they can disrupt the sleep cycle and make it harder to fall asleep at night.
- Limit caffeine intake, especially after dinner. Caffeine can hide in sodas, sports drinks, and snacks, so be mindful of what your teen is consuming.
- Promote regular exercise, but avoid vigorous activity right before bed, as it can make it harder to fall asleep.
- Establish a relaxing pre-bed routine to signal to your teen's body that it's time for sleep. This could include reading, listening to soothing music, or meditating.
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A pre-bed routine can signal to the body that it's time for sleep
The average adult needs 7 to 9 hours of sleep per night. However, sleep requirements differ for teenagers, who are going through a second stage of cognitive development. According to experts, teens require 9 to 9.5 hours of sleep per night, which is an hour or so more than they needed at age 10.
A pre-bed routine can signal to a 14-year-old's body that it's time for sleep. Here are some tips to create an effective pre-bed routine:
Establish a consistent sleep schedule
Adhering to a regular sleep schedule is crucial for a 14-year-old's pre-bed routine. This means going to bed and waking up at the same time every day, even on weekends. This practice trains the brain to naturally feel tired at bedtime. It's important to note that sleeping late on weekends can disrupt their sleep cycle and make it challenging to return to a regular sleep schedule during the school week.
Create a sleep-friendly environment
The sleep environment plays a significant role in the quality of sleep. To signal to the body that it's time for rest, it's essential to make the bedroom cool, dark, and quiet. Lowering the room temperature to around 65 degrees Fahrenheit can help induce sleep, as our body's core temperature naturally dips in the evening. Using blackout curtains or shades to block out light and turning off noisy electronics can also enhance sleep quality.
Engage in calming activities
Incorporating calming activities into the pre-bed routine can effectively signal to the body that it's time to wind down. Reading a book, listening to gentle music, practicing meditation or gentle stretches, and taking a warm bath are all excellent ways to relax and prepare for sleep. It's important to avoid stimulating activities, such as watching exciting shows or scrolling through social media, as these can confuse the brain and disrupt the production of melatonin, the hormone that prepares us for sleep.
Practice proper bedtime hygiene
Basic bedtime hygiene practices, such as brushing your teeth for two minutes and washing your face, can become more pleasant and relaxing with a mindful approach. Instead of rushing through these tasks, take your time and focus on your motions and sensations. This can help slow down your thoughts and prepare your body for sleep.
Include a light snack
A light snack before bed can help satisfy hunger without causing indigestion or disrupting sleep. Cherries, grapes, kiwi, rice, and nuts are all sleep-promoting foods. Non-caffeinated herbal teas, especially those with chamomile or lavender, are also excellent choices to calm the mind and induce sleepiness.
By following these tips and creating a personalized pre-bed routine, a 14-year-old can effectively signal to their body that it's time for sleep, improving their sleep quality and overall well-being.
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Frequently asked questions
The average amount of sleep that teenagers get is between 7 and 7 1/4 hours. However, they need between 9 and 9 1/2 hours.
Teenagers are going through a second stage of cognitive development, and additional sleep supports their developing brains and physical growth spurts.
Here are some tips to help your teenager get enough sleep:
- Create a sleep-friendly environment by making the room darker and cooler.
- Establish a phone-free zone—the blue light from devices suppresses the body's production of melatonin, the hormone that signals sleep.
- Encourage your teenager to stick to a sleep schedule, even on weekends.
- Regular exercise can help your teenager sleep better, but they should avoid exercising right before bed.
- Avoid caffeine, nicotine, and alcohol in the evening, as these can interrupt sleep.
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