Understanding Teen Sleep: Why They Snooze All Day

It's natural for parents to worry about their teenagers' sleep habits. Adolescence brings a shift in biological sleep patterns, with teens naturally getting tired later at night and struggling to wake up in the mornings due to changing circadian rhythms. This, combined with early school start times, can lead to chronic sleep deprivation, affecting their mental well-being and academic performance. Hormonal changes during puberty also play a role, with teens experiencing a shift in their body clocks, making them sleepier later in the evening. Additionally, busy schedules, social activities, and the use of electronic devices close to bedtime can contribute to insufficient sleep. While most teenagers get around 6.5-7.5 hours of sleep per night, experts recommend 8-10 hours for optimal well-being. If your teen is sleeping all day, it may be a sign of underlying mental or physical health issues, and it's important to consult a healthcare professional for guidance.

Hormonal changes

The delay in melatonin production shifts the entire sleep cycle to a later time. This makes it equally difficult for a teen to wake up in time for the early start of most high school schedules. Boys often experience a more extreme shift than girls, leading to parental complaints of a son who sleeps all day and is up all night. This shift peaks around age 20. Some experts consider the return to earlier melatonin production and an earlier sleep time as a marker of the end of adolescence.

The sleep phase delay that is a natural part of adolescence can lead to the challenge of trying to wake a teenager who is in a deep sleep phase. We cycle through four stages of sleep several times a night, each cycle lasting around 100 minutes. It is very difficult to wake someone during Stage 3 "deep sleep", and they often awaken groggy and disoriented. A teen who has not fallen asleep until late at night will be hard to rouse if they are still in a deep sleep phase by morning. And if your teen has a sleep debt (as most teens do), their body will naturally attempt to spend more time in Stage 3 deep sleep.

The problem starts when your teen is staying up all night because their brains release critical hormones between 2 a.m. and 5 a.m. that are necessary for growth, metabolic regulation, academic performance, better focus, and staving off depression and aggression.

Mental health concerns

There are several mental health concerns that may be the reason why your teenager is sleeping all day. These include anxiety and depression. Other mental health issues such as trauma, self-destructive behaviours, and substance abuse may also be factors.

Anxiety

Anxiety disorders can cause insomnia due to constant worrying, making it difficult for teens to fall asleep. Hypervigilance associated with anxiety can also make it challenging for them to stay asleep throughout the night. They may also stay in bed to avoid situations that trigger their fears. Social anxiety can keep them up at night if they know they will be in a social situation the next day.

Depression

Depression is another common reason for excessive sleeping in teenagers. They may be struggling with hypersomnia, or they may have insomnia, which is a more common symptom of depression. It can be challenging to find the motivation to get out of bed when depressed, even without actual sleep. The relationship between sleep and depression is bidirectional; sleeping all day can be a symptom or a trigger for depression, especially if the teen is already vulnerable.

Other Mental Health Issues

Other mental health issues such as trauma, self-destructive behaviours like tech addiction, and substance abuse may also be underlying causes of excessive sleeping in teenagers. Drug or alcohol abuse, for example, can interfere with the sleep-wake cycle and contribute to sleep deprivation.

Bidirectional Relationship

It is important to note that the relationship between mental health issues and sleep disturbances is often bidirectional. Sleep deprivation can lead to or exacerbate mental health issues, and these issues, in turn, can cause further sleep disturbances, creating a vicious cycle.

Practical Solutions

If you suspect that your teenager's excessive sleeping may be related to mental health concerns, it is essential to seek professional help. Mental health professionals can provide support and guidance to address the underlying issues and improve sleep habits. Practical solutions, such as encouraging good sleep hygiene, maintaining a regular bedtime routine, limiting screen time before bed, and promoting physical activity, can also help improve sleep patterns.

Physical health issues

While mental health issues can be a cause of excessive sleep in teenagers, physical health issues can also play a role. For example, chronic pain, anemia, an underactive thyroid, Lyme disease, or mononucleosis can lead to increased sleep. Additionally, teens with weight issues or eating disorders may also experience higher levels of fatigue.

In some cases, physical health issues may be psychosomatic, meaning they have effects on both the body and the mind. For instance, anxiety, depression, trauma, and high stress can manifest as physical symptoms such as fatigue.

It is important to consult with a medical professional if you are concerned about your teenager's sleep habits, as they can help determine if any underlying physical health issues are at play. They may recommend diet changes, such as avoiding fatigue-inducing foods like seed oils, or suggest supplements like vitamin B12 to address potential nutritional deficiencies.

Furthermore, maintaining healthy sleep habits is crucial. This includes establishing a consistent sleep schedule, limiting screen time before bed, and creating a relaxing bedtime routine. By addressing both the physical and mental aspects of sleep, you can help your teenager improve their sleep quality and overall well-being.

Lack of quality sleep

It is important to understand that the amount of sleep a teenager gets is not the only factor that contributes to their overall health and well-being. The quality of sleep is equally important.

Technology Use

The use of technology, such as smartphones, tablets, laptops, and video games, can significantly impact the quality of sleep for teenagers. The blue light emitted by these devices disturbs the brain's ability to fall into a deep sleep, which is crucial for restorative rest. Additionally, notifications and sounds can interrupt their sleep, causing further disturbances.

Sleep Disorders

Some teenagers may suffer from sleep disorders, such as insomnia or delayed sleep phase syndrome, which can impact their sleep quality. These disorders can make it difficult for teens to fall asleep, stay asleep, or result in them sleeping at unusual times, affecting their overall sleep quality.

Hormonal Changes

Puberty brings about significant hormonal changes, which can impact sleep patterns. The production of melatonin, the hormone that triggers sleep, shifts to later in the day during adolescence. This delay in melatonin production is a key factor in the sleep phase delay, making it harder for teens to fall asleep early and wake up early.

Mental Health Issues

Mental health issues, such as anxiety and depression, can also contribute to a lack of quality sleep. Teens with anxiety may find it difficult to fall asleep due to constant worrying or anxious hypervigilance. On the other hand, depression can cause insomnia, making it challenging for teens to fall asleep or stay asleep throughout the night.

Lifestyle Factors

Lifestyle factors, such as caffeine and nicotine use, can impact the quality of sleep. Additionally, a lack of physical activity and exposure to daylight can disrupt sleep patterns and affect sleep quality. A busy schedule with extracurricular activities, homework, and social commitments can also contribute to a lack of quality sleep if it interferes with a consistent sleep schedule.

Physical Health Issues

In some cases, physical health issues may be the underlying cause of a lack of quality sleep. Conditions such as anemia, an underactive thyroid, Lyme disease, or mononucleosis can result in extreme fatigue, affecting the overall sleep quality.

Substance Use

Drug and alcohol use can also play a role in disrupting sleep patterns and reducing sleep quality. Stimulants like cocaine and amphetamines can interfere with the sleep-wake cycle, while depressants and sedatives, including alcohol and marijuana, contribute to lower-quality sleep with less time spent in restorative deep sleep.

Social Jetlag

The natural shift in sleep patterns during adolescence can result in "social jetlag." This occurs when a teenager's chronotype, their tendency to be an early bird or a night owl, is out of alignment with the timing of their daily activities. This misalignment can lead to a lack of quality sleep as their biology makes them night owls, while their school and social commitments require them to be early risers.

Sleep debt

• Feeling tired throughout the day
• Losing your ability to focus and be efficient during the day
• Weakening your immune system
• Making it more difficult for your brain to process and store new information

Research has also shown that you can adapt to chronic sleep restriction. This means that even if you don't feel sleepy, your body may already be experiencing significant declines in mental and physical performance.

• Hypertension (high blood pressure)
• Diabetes mellitus (diabetes)
• Coronary heart diseases
• Cardiovascular diseases

To avoid sleep debt, it is important to learn how much sleep your body needs and improve your sleep hygiene. Most adults need seven to nine hours of sleep per night, while teens and children need more sleep. It is recommended that children get nine to 11 hours of sleep, while teenagers should get eight to 10 hours of sleep each night.

• Keep a sleep diary or schedule to prioritize sleep and ensure you are getting enough rest.
• Develop a nighttime routine by turning off electronics, stopping work or studying, and dimming the lights 30 minutes to an hour before bedtime.
• Reconsider your daytime schedule and avoid activities that may contribute to your lack of sleep, such as consuming caffeine after sunset or not getting enough exercise during the day.
• Make your bedroom more sleep-friendly by removing sources of distraction, such as electronics, and ensuring a comfortable temperature for sleeping.

Frequently asked questions