Teen Sleep Hard

⚡ 👉🏻👉🏻👉🏻 INFORMATION AVAILABLE CLICK HERE 👈🏻👈🏻👈🏻

KidsHealth /
for Parents
/ Sleep Problems in Teens
Larger text sizeLarge text sizeRegular text size
Most teens don't get enough sleep, usually because their schedules are overloaded or they spend too much time texting or chatting with friends until the wee hours of the morning. Other teens try to go to sleep early, but instead of getting much-needed rest, they lie awake for hours.
Over time, nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit (or sleep debt). Teens with a sleep deficit can't concentrate, study, or work effectively. They also can have emotional problems, like depression.
As we sleep, our brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a person will experience about four or five cycles of sleep.
Stages 1 and 2 are periods of light sleep from which a person can wake up easily:
Stages 3 and 4 are deep sleep stages:
The final stage of the sleep cycle is called REM sleep because of the rapid eye movements that occur:
Research shows that teens need about 9 hours of sleep a night. So, a teen who needs to wake up for school at 6 a.m. would have to go to bed at 9 p.m. to reach the 9-hour mark. Studies have found that many teens have trouble falling asleep that early, though. It's not because they don't want to sleep. It's because their brains naturally work on later schedules and aren't ready for bed.
During adolescence, the body's circadian rhythm (an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night in teens than it is for kids and adults. So, teenagers have a harder time falling asleep.
Sometimes this delay in the sleep–wake cycle is so severe that it affects a teen's daily activities. In those cases it's called delayed sleep phase syndrome, also known as "night owl" syndrome. And if your sleep-deprived teen brings mobile devices into bed, surfing or texting late into the night, the light exposure could also disrupt circadian rhythm and make it harder to sleep.
Changes in the body clock aren't the only reason teens lose sleep, though. Read on to learn about some of the biggest causes of sleep deprivation.
Lots of us have insomnia (trouble falling or staying asleep). The most common cause of insomnia is stress. But all sorts of things can lead to insomnia, including physical discomfort (the stuffy nose of a cold or the pain of a headache, for example), emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that's too hot, cold, bright, or noisy).
It's common for teenagers to have insomnia from time to time. But if insomnia lasts for a month or longer with no relief, doctors call it chronic. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental-health problems, medication side effects, or substance abuse. Many teens with chronic insomnia can be helped by a doctor, therapist, or other counselor.
For some teens, worrying about the insomnia can make it worse. A brief period of insomnia can build into something longer lasting when a teen becomes anxious about not sleeping or worried about feeling tired the next day. Doctors call this psychophysiologic insomnia.
Teens with periodic limb movement disorder (PLMD) or restless legs syndrome (RLS) find their sleep is disrupted by leg (or, less commonly, arm) movements, leaving them tired or irritable from lack of sleep.
In the case of PLMD, these movements are involuntary twitches or jerks: They're called involuntary because the person isn't consciously controlling them and is often unaware of the movement.
Teens with RLS actually feel physical sensations in their limbs, such as tingling, itching, cramping, or burning. The only way they can relieve these feelings is by moving their legs or arms to get rid of the discomfort.
Doctors can treat PLMD and RLS. For some teens, treating an iron deficiency can make the problem go away; others might need to take other types of medication.
This sleep disorder causes a person to stop breathing temporarily during sleep. One common cause of obstructive sleep apnea is enlarged tonsils or adenoids (tissues located in the passage that connects the nose and throat). Being overweight or obese also can put someone at risk for it.
Teens with obstructive sleep apnea might snore, have difficulty breathing, and even sweat heavily during sleep. Because it disrupts sleep, they may feel extremely sleepy or irritable during the day.
Treatment can help teens with sleep apnea, so any who have symptoms (such as loud snoring or excessive daytime sleepiness) should be checked by a doctor.
Gastroesophageal reflux disease (GERD) is another common cause of sleep loss. With GERD, stomach acids move backward up into the esophagus, producing the uncomfortable, burning sensation known as heartburn.
GERD symptoms can be worse when a person is lying down. Even if someone doesn't notice the feelings of heartburn during sleep, the discomfort it causes can still interfere with the sleep cycle. Some people find they are better able to sleep by elevating their head on a few pillows or by taking medications.
If your teen suffers from GERD, it could be interfering with his or her sleep. Talk to a doctor about treatment options or lifestyle changes, such as changes in diet.
Most teens have nightmares on occasion. But frequent nightmares can disrupt sleep patterns by waking someone during the night.
The most common triggers for more frequent nightmares are emotional, such as stress or anxiety. Other things that can trigger them include certain medicines, and consuming drugs or alcohol. Sleep deprivation (getting too little sleep) also can lead to nightmares.
If nightmares are interfering with your teen's sleep, consider having him or her talk to a doctor, therapist, or other counselor.
Teens with narcolepsy are often very sleepy during the day and have sleep "attacks" that may make them suddenly fall asleep, lose muscle control, or see vivid dreamlike images while dozing off or waking up. Nighttime sleep may be disrupted, with frequent awakenings throughout the night.
Narcolepsy can be disturbing because teens fall asleep without warning, making it hazardous to do things like ride a bike or drive. A teens's school, work, or social life can be affected by the unusual sleep patterns.
Narcolepsy is not commonly diagnosed in teens, but many cases go unrecognized. People usually begin to have symptoms between the ages of 10 and 25, but might not be properly diagnosed until 10–15 years later. Doctors usually treat narcolepsy with medicines and lifestyle changes.
It's rare for teens to walk in their sleep; most sleepwalkers are kids. Sleepwalking, which may run in families, tends to happen most often when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.
Because most sleepwalkers don't sleepwalk often, it's usually not a serious problem. Sleepwalkers tend to go back to bed on their own and don't usually remember sleepwalking. (Sleepwalking often happens during the deeper sleep that takes place during stages 3 and 4 of the sleep cycle.)
Sometimes, though, a sleepwalker will need help moving around obstacles and getting back to bed. It's also true that waking sleepwalkers can startle them (but it isn't harmful), so try to guide a sleepwalker back to bed gently.
If your teen seems to be getting enough rest at night but is still feeling tired during the day, it's a good idea to visit the doctor. Excessive tiredness can be caused by all sorts of health problems, not just difficulties with sleep.
If a sleep problem is suspected, the doctor will evaluate your teen's overall health and sleep habits. In addition to doing a physical examination, the doctor will take a medical history by asking about any concerns and symptoms your teen has, and about his or her past health, your family's health, and any medications your teen is taking. The doctor may also do tests to find out whether any conditions — such as obstructive sleep apnea — might be interfering with sleep.
Treatment for sleep problems can vary. Some can be treated with medicines, while others can be helped with special techniques like light therapy (where someone sits in front of a lightbox for a certain amount of time each day) or other practices that can help reset a person's body clock.
Doctors often encourage teens who have sleep problems to make lifestyle changes — like turning off the cellphone or computer before bed, cutting down on caffeine, or avoiding violent video games or movies at night — to promote good sleeping habits.
Note: All information on KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2021 The Nemours Foundation. All rights reserved.
Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.

Teens and Sleep
An overview of why teens face unique sleep challenges and tips to help them sleep better
Get the latest information in sleep from our newsletter
Your email address will only be used to receive SleepFoundation.org newsletter.
Further information can be found in our privacy policy.
The teenage years are a formative period. The brain and body experience significant development, and the transition to adulthood brings important changes that affect emotions, personality, social and family life, and academics.
Sleep is essential during this time, working behind the scenes to allow teens to be at their best. Unfortunately, research indicates that many teens get far less sleep than they need.
Both the National Sleep Foundation and the American Academy of Sleep Medicine agree that teens need between 8 and 10 hours of sleep per night. Getting this recommended amount of sleep can help teens maintain their physical health, emotional well-being, and school performance.
At the same time, teens face numerous challenges to getting consistent, restorative sleep. Recognizing those challenges helps teens and their parents make a plan so that teens get the sleep they need.
Sleep is vital for people of any age. For teens, though, profound mental, physical, social, and emotional development requires quality sleep1.
Sleep benefits the brain and promotes attention, memory, and analytical thought. It makes thinking sharper, recognizing the most important information to consolidate learning. Sleep also facilitates expansive thinking2 that can spur creativity3. Whether it’s studying for a test, learning an instrument, or acquiring job skills, sleep is essential for teens4.
Given the importance of sleep for brain function, it’s easy to see why teens who don’t get enough sleep tend to suffer from excessive drowsiness and lack of attention5 that can harm their academic performance6.
Most people have experienced how sleep can affect mood, causing irritability and exaggerated emotional reactions. Over time, the consequences can be even greater for teens who are adapting to more independence, responsibility, and new social relationships.
Prolonged sleep loss may negatively affect emotional development7, increasing risks for interpersonal conflict as well as more serious mental health problems8.
Mental health disorders like anxiety, depression, and bipolar disorder have routinely been linked to poor sleep9, and sleep deprivation in teens can increase the risk of suicide. Improving sleep in adolescents may play a role10 in preventing mental health disorders or reducing their symptoms.
Sleep contributes to the effective function of virtually every system of the body. It empowers the immune system, helps regulate hormones, and enables muscle and tissue recovery.

Sleep deprivation can affect the development of the frontal lobe, a part of the brain that is critical to control impulsive behavior. Not surprisingly, numerous studies have found that teens who don’t get enough sleep are more likely to engage in high-risk behaviors12 like drunk driving, texting while driving, riding a bicycle without a helmet, and failing to use a seatbelt. Drug and alcohol use, smoking, risky sexual behavior, fighting, and carrying a weapon have also been identified as more likely in teens who get too little sleep13.
Behavioral problems can have widespread effects on a teenager’s life, harming their academic performance as well as their relationships with family and friends.
Insufficient sleep in teens can make them prone to accidental injury and even death. Of particular concern is an elevated risk of accidents14 as a result of drowsy driving. Studies have found that sleep deprivation can reduce reaction times with an effect similar to that of significant alcohol consumption15. In teens, the impact of drowsy driving can be amplified by a lack of driving experience and a higher rate of distracted driving16.
By almost all accounts, many teenagers in America are not getting the recommended 8-10 hours of sleep per night. In the 2006 Sleep in America Poll by the National Sleep Foundation, 45% of adolescents reported getting less than eight hours per night.
The problem may be getting worse. Data from four national surveys conducted from 2007-2013 found that nearly 69% of high school students got seven or fewer hours of sleep per night. Estimates place the rate of insomnia in adolescents as high as 23.8%17.
Insufficient sleep among teens has been found to be higher among women than men. Older teens report getting less sleep than people in early adolescence. Surveys have also found that teens who identify as Black, Asian, and multiracial have the highest rates of sleeping less than eight hours per night.
There is no single reason for sleep insufficiency among teens. Several factors contribute to this problem, and these factors may vary from teenager to teenager.
During adolescence, there is a strong tendency toward being a “night owl,” staying up later at night and sleeping longer into the morning. Experts believe this is a two-fold biological impulse affecting the circadian rhythm and sleep-wake cycle of teens.
First, teens have a sleep drive that builds more slowly, which means they don’t start to feel tired until later in the evening. Second, the body waits longer to start producing melatonin, which is the hormone that helps promote sleep.
If allowed to sleep on their own schedule, many teens would get eight hours or more per night, sleeping from 11 p.m. or midnight until 8 or 9 a.m., but school start times18 in most school districts force teens to wake up much earlier in the morning. Because of the biological delay in their sleep-wake cycle, many teens simply aren’t able to fall asleep early enough to get eight or more hours of sleep and still arrive at school on time.
With reduced sleep on weekdays, teens may try to catch up by sleeping in on the weekend, but this may exacerbate their delayed sleep schedule and inconsistent nightly rest.
Teens often have their hands full. School assignments, work obligations, household chores, social life, community activities, and sports are just some of the things that can require their time and attention.
With so much to try to fit into each day, many teens don’t allocate sufficient time for sleep. They may stay up late during the week to finish homework or during the weekend when hanging out with friends, both of which can reinforce their night owl schedule.
Pressure to succeed while managing these extensive commitments can be stressful, and excess stress has been known to contribute to sleeping problems and insomnia.
Electronic devices like cell phones and tablets are ubiquitous among teens, and research, such as the 2014 Sleep in America Poll, finds that 89% or more of teens keep at least one device in their bedroom at night.
Screen time late into the evening can contribute to sleeping problems. Using these devices can keep teens’ brains wired, and incoming notifications can cause disrupted and fragmented sleep. Evidence also points to suppressed melatonin production from exposure to the light from cell phones.
Some teens have poor sleep because of an underlying sleep disorder. Adolescents can be affected19 by obstructive sleep apnea (OSA), which causes repeated pauses in breathing during sleep. OSA frequently causes fragmented sleep and excessive daytime sleepiness.
Though less common, teens can have sleep disorders like Restless Leg Syndrome (RLS), which involves a strong urge to move the limbs when lying down, and narcolepsy, which is a disorder affecting the sleep-wake cycle.
Mental health conditions like anxiety and depression can be a challenge to quality sleep in teens as well as adults. Insufficient sleep can contribute to these conditions as well, creating a bidirectional relationship that can worsen both sleep and emotional wellness.
Neurodevelopmental disorders, such as attention-deficit/hyperactivity disorder (ADHD) and autism spectrum disorder (ASD)20, can make it harder for teens to sleep well. Lack of sleep may also contribute to more pronounced symptoms of these conditions.
Get the latest information in sleep from our newsletter
Your email address will only be used to receive SleepFoundation.org newsletter.
Further information can be found in our privacy policy.
Teens who are having sleep problems should start by talking with their doctor about how much sleep they are getting and how it impacts their daily life. Their pediatrician can work to identify any underlying causes and craft the most appropriate and tailored treatment.
Depending on the cause of sleep problems, medications may be considered; however, in most cases, treatment with medications isn’t necessary for teens to get better sleep.
A beneficial step is for teens to review and improve their sleep hygiene, which includes their sleep environment and habits. Some healthy sleep tips that can help in this process include:
Sleep hygiene modifications may be included in cognitive behavioral therapy for insomnia (CBT-I), a form of talk therapy for sleeping problems that has demonstrated effectiveness in adults and may be helpful to teens. CBT-I works by reshaping negative ideas and thoughts about sleep and implementing practical steps for better sleep routines.
For many parents, a first step is asking their teenage children about their sleep since surveys indicate that many parents don’t realize that their children are having sleeping problems.
Parents can encourage teens to see a doctor while also working with their children to make gradual sleep hygie
Sex And The City Tagged
Video Sex Luna Maya
Attractive Couple Sex
Busty Clary Sex
Spontaneous Sex In Pantyhose
Teen sleep: Why is your teen so tired? - Mayo Clinic
Teenage sleep - Sleep Health Foundation
Sleep Problems in Teens (for Parents) - Nemours KidsHealth
Sleep for Teenagers | Sleep Foundation
Teenagers and Sleep: How Much Sleep Is Enough? | Johns ...
Sleep and teenagers: 12-18 years | Raising Children Network
Teenagers and Sleep: 10 Tips for Sleep Deprived Teens ...
A Healthy Sleep Schedule for Teens - Sleep Center ...
Teen Sleep Deprivation: Why Kids with ADHD Don't Sleep
Cell Phones Disrupt Teens’ Sleep - WebMD
Teen Sleep Hard