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Understand what might be disrupting your teen's sleep and what you can do to help.
Teens are notorious for wanting to stay up late and sleep in late. Find out what's behind this behavior and how you can help your teen get better sleep — starting tonight.
Everyone has an internal clock that influences body temperature, sleep cycles, appetite and hormonal changes. The biological and psychological processes that follow the cycle of this 24-hour internal clock are called circadian rhythms. Puberty changes a teen's internal clock, delaying the time he or she starts feeling sleepy and awakens.
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Most teens need about eight to 10 hours of sleep a night on a regular basis to maintain optimal health and daytime alertness. But few teens actually get that much sleep regularly, thanks to early classes, homework, extracurricular activities, part-time jobs, social demands and screen time.
Regularly not getting enough sleep can have health consequences. Tired teens can find it difficult to concentrate and learn. Too little sleep can contribute to behavioral problems, moodiness and irritability. A sleep deficit also increases the risk of accidents, injuries, high blood pressure, obesity, diabetes and depression. It's also linked with an increased risk of self-harm, suicidal thoughts and suicide attempts.
If your teen isn't getting enough sleep, there are a few things you can try that might help. For example:
Don't allow your teen to use sleeping pills or nonprescription sleep aids unless they are recommended by a doctor. Some sleep medications can be dangerous, and sleep problems often return when medication use stops.
Children with certain health conditions, such as asthma, depression, attention-deficit/hyperactivity disorder and anxiety disorders, are more vulnerable to sleep problems. Sleep problems can also be caused by:
If you're concerned about your teen's daytime sleepiness or sleep habits, talk to his or her doctor.
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Paruthi S, et al. Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. 2016; doi:10.5664/jcsm.5866.
Teen sleep duration health advisory. American Academy of Sleep Medicine. https://aasm.org/advocacy/position-statements/teen-sleep-duration-health-advisory/. Accessed Sept. 15, 2020.
Kliegman RM, et al. Sleep medicine. In: Nelson Textbook of Pediatrics. 20th ed. Elsevier; 2016. https://www.clinicalkey.com. Accessed Sept. 16, 2020.
Johansson AEE, et al. Adolescent sleep and the impact of technology use before sleep on daytime function. Journal of Pediatric Nursing. 2016; doi:10.1016/j.pedn.2016.04.004.
Hale L, et al. Youth screen media habits and sleep: Sleep-friendly screen-behavior recommendations for clinicians, educators and parents. Child and Adolescent Psychiatric Clinics of North America. 2018; doi:10.1016/j.chc.2017.11.014.
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Check out these tips on how to help your teen get the amount of sleep they need.
As a mother of three teenagers, observing their current sleep habits makes me stop and wonder--why do all three of them appear to have morphed into nocturnal creatures who sleep-in until lunchtime when given the opportunity on weekends? After a bit of research on the biological changes that are happening to my adolescents, the answer becomes clearer.
Simply put, our bodies have an internal clock called the "circadian." It comes from the Latin word meaning "about 24 hours." Our circadian clock influences things like body temperature, hormonal changes, sleep cycles and even our appetite. Our body's processes (biological and physiological) that follow this clock are known as our circadian rhythms.
Before our kids reach adolescence, these circadian rhythms typically lead most children to naturally fall asleep around 8 or 9 p.m. However, puberty changes a teen's internal clock. It can delay the time he or she starts feeling sleepy--often until 11 p.m. (or in our house, even later).
This natural shift in my teens' circadian rhythm causes them to instinctively feel alert later at night, making it difficult for them to fall asleep before 11:00 p.m. In teenagers, research shows that melatonin levels in the blood naturally rise later at night than in most children and adults. This helps me understand why I am feeling relaxed and ready for sleep and they come alive at 10 p.m.
On average, teens optimally need 9¼ hours of sleep a night, with a minimum of 8½ hours. As I can attest during our typical school week, my teens don't get this much sleep. In fact, according to the National Sleep Foundation more than 25 percent of teens report sleeping only 6½ hours a night or less. This lack of sleep can influence their circadian rhythm and therefore throw them out of balance. Speaking through the eyes of a mother, teens already have a surplus of physical and emotional stress in their lives. They don't need anything else to contribute to knocking them out of equilibrium.
Teens, in general, are famous for staying up late in the evening and then being hard to wake up in the morning. As parents, understanding why our teenagers fall into this type of sleep pattern (just as we did when we were their age) helps us offer compassionate advice from a more informed place.
· Keep the lights dim at night as bedtime approaches (sending a natural signal for melatonin "to get sleepy").
· Get into bright light as soon as possible in the morning.
· Playing catch-up with sleep doesn't really help (may confuse internal clock even more).
· Don't force bedtime (as they may lie awake for hours).
· According to Tel Aviv Professor Avi Sadeh, "A good student may actually benefit more from an extra hour of sleep than an extra hour of study."
· Talk to your teen and explain how they should aim for 9 hours of sleep each night.
· Have compassion and understanding for their natural rhythms.
Beth wrote for HealthCentral as a patient expert for Sleep Disorders.
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