Daytime Sleep: Teenagers' Optimal Nap Times And Benefits

Sleep is essential for the physical and mental development of teenagers. However, it is common for teenagers not to get enough sleep, with many getting 6.5-7.5 hours of sleep per night instead of the recommended 8-10 hours. This sleep deprivation can have adverse effects on their mood, behaviour, cognitive ability, and academic performance. So, when should teenagers be sleeping during the day? While there is no one-size-fits-all answer, experts recommend a few strategies to ensure teenagers get the sleep they need. These include maintaining a regular sleep schedule, taking short naps (15-45 minutes) in the early afternoon, limiting screen time and caffeine intake, and creating a relaxing bedtime routine.

The importance of sleep for teens

Sleep is vital for people of all ages, but especially for teenagers, who are undergoing rapid mental, physical, social, and emotional development. Getting enough sleep is essential for teens to support their developing brains and bodies, as well as to protect them from serious consequences such as depression, drug use, and risk-taking behaviours.

Teens typically need more sleep than younger children and adults, with experts recommending 8 to 10 hours of sleep per night for teens between the ages of 13 and 18. However, due to various factors, many teens do not get the recommended amount of sleep. The average amount of sleep that teenagers get is between 7 and 7 ¼ hours.

During adolescence, the body experiences a natural shift in its internal clock, or circadian rhythm, which makes it more difficult for teens to fall asleep early and wake up early. This shift is believed to be driven by a two-fold biological impulse affecting the circadian rhythm and sleep-wake cycle. First, teens have a sleep drive that builds more slowly, so they don't start feeling tired until later in the evening. Second, the body starts producing melatonin later in the day—this is the hormone that promotes sleep. As a result of these changes, teens tend to stay up later and sleep longer into the morning.

The impact of sleep deprivation in teens

Sleep deprivation can have significant negative consequences for teens, including:

• Mood and emotional regulation: Sleep-deprived teens are more likely to experience irritability, exaggerated emotional reactions, and difficulty regulating their mood. Prolonged sleep loss can negatively impact emotional development, increasing the risk of interpersonal conflict and more serious mental health problems.
• Cognitive ability and academic performance: Sleep benefits the brain by improving attention, memory, and analytical thought. Lack of sleep can lead to excessive drowsiness and lack of attention, harming academic performance.
• Risk-taking behaviours: Sleep deprivation has been linked to an increased likelihood of engaging in high-risk behaviours such as drunk driving, texting while driving, and substance use.
• Physical health: Sleep contributes to the effective functioning of the body's systems, including the immune system, hormone regulation, and muscle recovery. Insufficient sleep can negatively impact physical development, increasing the risk of metabolic issues and long-term health problems such as diabetes and cardiovascular issues.
• Accidents and injuries: Sleep-deprived teens are more prone to accidental injuries and even death. Drowsy driving is a particular concern, as it increases the risk of accidents due to reduced reaction times.

To ensure teens get the sleep they need, it's important to address the challenges they face in getting consistent, restorative sleep. Here are some strategies to improve sleep quality:

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, including on weekends, to regulate the body's internal clock.
• Limit screen time and caffeine intake: Reduce screen time before bed, and limit caffeine intake, especially in the afternoon and evening.
• Create a relaxing bedtime routine: Establish a pre-bed routine to promote relaxation and help fall asleep faster.
• Make the bedroom sleep-friendly: Keep the bedroom cool, dark, and quiet, and avoid using electronic devices in bed.

How much sleep do teens need?

Sleep is vital for the physical and mental development of teenagers. Experts recommend that teens between the ages of 13 and 18 get 8 to 10 hours of sleep per night. However, the average amount of sleep that teenagers get is between 6.5 and 7.5 hours. This discrepancy between the recommended and actual amount of sleep can lead to chronic sleep deprivation, which can have negative effects on a teenager's life.

Causes of sleep deprivation in teens

There are several reasons why teenagers may not be getting enough sleep. One factor is the shift in their body clocks due to puberty, which makes them feel tired later in the evening. This is coupled with early school start times, which don't allow them to sleep in. Social and school obligations, such as homework, extracurricular activities, and socializing, also contribute to late bedtimes.

The use of electronic devices before bed is another common cause of sleep deprivation in teens. The light from smartphones, tablets, and computers suppresses the production of melatonin, the hormone that promotes sleep. In addition, the stimulating nature of these devices can make it difficult for teens to wind down and fall asleep.

Effects of sleep deprivation in teens

Chronic sleep deprivation can have a significant impact on a teenager's life, affecting their mental well-being and academic performance. Sleep-deprived teens are more likely to experience moodiness, aggression, and risk-taking behaviour. They may also have difficulty concentrating and experience a shortened attention span, poor decision-making skills, and mental "drift-off" in class.

Lack of sleep can also contribute to mental health issues such as anxiety and depression and increase the risk of drowsy driving, which can lead to serious car accidents.

Tips for improving sleep in teens

To combat sleep deprivation, it is recommended that teens and their parents work together to improve sleep habits. Maintaining a regular sleep schedule, even on weekends, is important. Avoiding caffeine and stimulating activities before bed, such as the use of electronic devices, can also help promote better sleep.

Encouraging teens to participate in relaxing activities before bed, such as reading or listening to music, can help them unwind and prepare for sleep. It is also beneficial to expose teens to natural light during the day, especially in the morning, as this helps regulate the body's production of melatonin.

In addition, maintaining good health and nutrition habits, such as having regular meals and avoiding caffeine, can contribute to better sleep. Finally, encouraging teens to talk about their worries and practicing mindfulness or relaxation exercises can help calm an anxious or active mind before sleep.

Why don't teens get enough sleep?

Teens need 8-10 hours of sleep per night for their well-being. However, research indicates that many teens get far less sleep than they need. There are several factors that contribute to this problem, and these may vary from teenager to teenager.

Biological Factors

After puberty, there is a biological shift in an adolescent's internal clock of about 2 hours, meaning that a teenager who used to fall asleep at 9 pm will now not be able to fall asleep until 11 pm. This also means waking up 2 hours later in the morning. This shift is caused by a change in the production of melatonin, the hormone that promotes sleep, which is released later in the day for teens.

School Start Times

School start times in most school districts are very early, with some high schools starting as early as 7 am. This means that some teenagers have to get up as early as 5 am to get ready and travel to school. When combined with their shifted internal clocks, this makes it very difficult for teens to get enough sleep during the week.

Social and School Obligations

Homework, sports, after-school activities, and socialising can all lead to late bedtimes for teens. With so much to fit into each day, many do not allocate enough time for sleep. They may stay up late during the week to finish homework or at the weekend when hanging out with friends, reinforcing their night owl schedule.

Use of Electronic Devices

The use of electronic devices such as smartphones, computers, and TVs before bed can make it hard for teens to fall asleep. Bright lights and the blue light from these devices delay the release of melatonin, adding to the problem. Research has found that 89% or more of teens keep at least one device in their bedroom at night, and screen time late into the evening can contribute to sleeping problems.

Stress

The pressure to succeed while managing extensive commitments can be stressful, and stress has been known to contribute to sleeping problems and insomnia.

Sleep Disorders

Some teens have poor sleep due to underlying sleep disorders such as obstructive sleep apnea, restless legs syndrome, and narcolepsy.

Mental Health Conditions

Mental health conditions such as anxiety and depression can also be a challenge to quality sleep in teens, and insufficient sleep can contribute to and worsen these conditions.

Neurodevelopmental Disorders

Neurodevelopmental disorders such as ADHD and autism spectrum disorder can make it harder for teens to sleep well, and lack of sleep may also contribute to more pronounced symptoms of these conditions.

The impact of sleep deprivation on teens

Sleep is essential for the physical and mental development of teenagers. However, due to various factors, many teens suffer from sleep deprivation, which can have far-reaching consequences on their health, safety, and academic success.

Causes of Sleep Deprivation in Teens

Teens experience a natural shift in their circadian rhythm during puberty, making it more difficult for them to fall asleep early. This, coupled with early school start times and increasing demands from homework, extracurricular activities, and social obligations, results in sleep deprivation. The average amount of sleep that teenagers get is between 6.5 and 7.5 hours, while they need between 8 and 10 hours.

Impact on Mental Health

Sleep-deprived teens are at a higher risk of developing mental health issues such as anxiety, depression, and even suicidal thoughts and attempts. Lack of sleep affects their ability to regulate emotions, making them more irritable, moody, and prone to exaggerated emotional reactions. It also impacts their decision-making abilities and increases the likelihood of engaging in risky behaviours such as drinking, reckless driving, and substance use.

Impact on Physical Health and Development

Insufficient sleep can negatively affect the substantial physical development that occurs during adolescence. Research has linked sleep deprivation in teens to troubling metabolic profiles, which may increase their risk of diabetes and long-term cardiovascular problems. It also impairs their immune system, hormone regulation, and muscle and tissue recovery.

Impact on Cognitive Function and Academic Performance

Sleep plays a crucial role in cognitive function, including attention, memory, decision-making, reaction time, and creativity. Sleep-deprived teens often suffer from excessive drowsiness, lack of focus, and poor academic performance. They may have difficulty concentrating in class, remembering information, and solving problems.

Increased Risk of Accidents and Injuries

Drowsy driving is a significant concern, with sleep-deprived teens being more likely to fall asleep at the wheel, especially during the mid-afternoon (3:00 to 4:00 PM). Additionally, sleep deprivation can make teens more prone to accidental injuries, even increasing the risk of death.

Tips to help teens sleep better

Teens need between 8 and 10 hours of sleep per night for their well-being. This is because their bodies are going through a second stage of cognitive development, and their brains and bodies are still developing. Sleep plays a vital role in this process, and a lack of sleep can negatively impact teens' mental and physical health, as well as their academic performance and mood.

Tips for better sleep:

• Ban electronics from the bedroom: The light from electronic devices disrupts the brain's natural cues to wind down.
• Charge phones elsewhere: Charge devices in another room to reduce the temptation to use them before bed.
• Maintain a regular sleep schedule: Keeping a consistent sleep schedule helps to regulate the body's circadian rhythm. This includes weekends!
• Discourage afternoon naps: Naps can disrupt the body's sleep cycle and make it harder to fall asleep at night.
• Get a head start on tasks: Encourage teens to start on homework and other tasks as soon as they get home, to prevent procrastination and reduce stress levels before bed.
• Stick to a bedtime routine: Limit distractions and stimulation before bed. Keep the bedroom dark, quiet, and cool.
• Avoid caffeine: Caffeinated drinks can disrupt sleep, so avoid them later in the day.
• Realise sleep isn't instant: It can take time to fall asleep, so encourage teens to follow a relaxing bedtime routine to help them wind down.
• Consult a health provider: If sleep issues persist, speak to a doctor as an underlying health issue could be the cause.
• Make the bedroom a quiet place: Ensure computers and music devices are turned off before bed.
• Keep the bedroom cool: A cool bedroom can help teens fall asleep faster and stay asleep.
• Blackout windows: Blocking out light with blackout curtains or a sleep mask can aid sleep.
• Get into a routine upon waking: Opening the shades or turning on the lights when they wake can help teens reset their body clock.
• Chill out before bedtime: If teens are frequently stressed, recommend relaxation techniques such as yoga or meditation.
• Get an early night when sick: Being ill can be tiring, so make sure teens get to bed early to aid recovery.
• High-carb snacks: Try eating high-carb snacks before bed to make teens feel warm and sleepy.
• Aromatherapy: Scents such as orange blossom, marjoram, chamomile, and lavender can be soothing at bedtime.
• No caffeine before bed: Avoid caffeine a few hours before bed, and opt for herbal tea instead.
• Address other issues: If sleep issues persist, consider whether other factors such as medication or underlying health conditions could be the cause.

Frequently asked questions