Teen Tube Sleep

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Suitable for 12-18 years
Sleep and teenagers: 12-18 years
Lack of sleep can make it harder for your child to behave well, regulate emotions, pay attention and do well at school, and get along with others. Being tired all the time can even contribute to mental health issues like anxiety and depression.
Most teenagers need 8-10 hours of sleep each night. Some need as little as 7 hours or as much as 11 hours.
It’s very common for children in the early teen years to start wanting to go to bed later at night and get up later in the morning. This is because they start to secrete melatonin later at night than they did in earlier childhood, which affects their circadian rhythms. Also, as their brains mature during puberty, children can stay awake for longer.
Good daytime habits can help teenagers get the sleep they need, especially as they get towards the later teen years. These habits can also help children avoid or sort out any sleep problems that come up.
Waking, sleeping and napping routines
Encourage your child to:
You can be a healthy sleep role model for your child – for example, by winding down before bed, reducing screen-time before bed, relaxing and managing stress, and reducing your use of stimulants like caffeine before bedtime.
A change in your child’s sleep behaviour – like going to bed later than you’d like – isn’t necessarily a sleep problem.
Signs that your teenage child has sleep problems might include difficulties with:
If your child has sleep problems, they might also feel tired during the day, or have trouble remembering things or concentrating.
Your child might be able to solve some sleep problems by getting into the good sleep habits described above. But if persistent problems with sleep are affecting your child’s wellbeing, schoolwork, relationships or mental health, it might be time to see a GP, school counsellor or psychologist.
If children have sleep problems, they need to be involved in solving their own sleep issues.
You can get your child’s input by asking about what makes it harder for them to get to sleep, or what keeps them awake. Then your child might be able to choose a daytime or evening habit that they think will help. For example, if they don’t feel tired, they might focus on doing more physical activity each afternoon.
It’s a good idea to praise your child when you notice they're trying to make changes to sleep patterns or trying out strategies you’ve discussed.
Lots of after-school activities like sport, music or part-time work can cut into your child’s sleep time or make it harder to unwind before bed. If this is the case with your child, you might need to talk about it. For example, your child might be able to reschedule some activities so they don’t interfere with sleep.
Young people should avoid alcohol and illegal drug use completely. These substances have a bad impact on sleep, mental health and wellbeing. They can also harm young people’s developing brains.
This article was developed in collaboration with the Centre for Adolescent Health, Royal Children’s Hospital, Melbourne. The Centre for Adolescent Health acknowledges Professor Dorothy Bruck for her contribution to this article.
Bruck, D. (2006). Teenage sleep: Understanding and helping the sleep of 12-20 year olds. Melbourne: Wellness Promotion Unit, Victoria University. Retrieved 5 September 2019 from http://eprints.vu.edu.au/467/1/teenagesleep.pdf.
Dahl, R., & Lewin, D. (2002). Pathways to adolescent health: Sleep regulation and behaviour. Journal of Adolescent Health, 31, 175-184. doi: 10.1016/S1054-139X(02)00506-2.
Hirshkowitz, M., Whiton, K., Albert, S.M., Alessi, C., Bruni, O., DonCarlos, L. et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. doi: 10.1016/j.sleh.2014.12.010.
Jenni, O., Achermann, P., & Carskadon, M.A. (2005). Homeostatic sleep regulation in adolescents. Sleep, 28, 1446-1454.
Laberge, L., Petit, D., Simard, C., Vitaro, F., Tremblay, R.E., & Montplaisir, J. (2001). Development of sleep patterns in early adolescence. Journal of Sleep Research, 10, 59-67. doi: 10.1046/j.1365-2869.2001.00242.x.
Logan, R.W., Hasler, B.P., Forbes, E.E., Franzen, P.L., Torregrossa, M.M., Huang, Y.H., Buysse, D.J., Clark, D.B., & McClung, C.A. (2018). Impact of sleep and circadian rhythms on addiction vulnerability in adolescents. Biological Psychiatry, 83(12), 987-996. doi: 10.1016/j.biopsych.2017.11.035.
Mayo Clinic (2009). Teen sleep: Why is your teen so tired? Retrieved 5 September 2019 from https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teens-health/art-20046157.
Moore, M., & Meltzer, L. (2008). The sleepy adolescent: Causes and consequences of sleepiness in teens. Paediatric Respiratory Reviews, 9, 114-121. doi: 10.1016/j.prrv.2008.01.001.
Noland, H., Price, J.H., Dake, J., & Telljohann, S.K. (2009). Adolescents’ sleep behaviors and perceptions of sleep. Journal of School Health, 79, 224-230. doi: 10.1111/j.1746-1561.2009.00402.x.
Owens, J.A., & Mindell, J.A. (2005). Take charge of your child’s sleep: The all-in-one resource for solving sleep problems in kids and teens. New York: Marlow.
Taylor, D.J., Jenni, O.G., Acebo, C., & Carskadon, M.A. (2005). Sleep tendency during extended wakefulness: Insights into adolescent sleep regulation and behavior. Journal of Sleep Research, 14, 239-244. doi: 10.1111/j.1365-2869.2005.00467.x.
Wolfson, A. (2010). Adolescents and emerging adults’ sleep patterns: New developments. Journal of Adolescent Health, 46, 97-99. doi: 10.1016/j.jadohealth.2009.11.210.
Sleep is important for health, wellbeing, growth and learning. How much babies, children and teenagers sleep and when they sleep changes as they get older.
Children’s sleep: 20 frequently asked questions
Bedtime routines can help kids settle at night. Behaviour strategies can help with some sleep problems. See a GP if you’re worried about children’s sleep. Article available in: Arabic, Dari, Karen, Persian, Simplified Chinese, Vietnamese.
In puberty, children get bigger and stronger. There are also changes in children’s sexual organs, brains, skin, hair, teeth, sweatiness and sleep patterns.
As children become teenagers, their brains grow and change. Build healthy teen brains with positive behaviour and thinking, sleep and other healthy choices.
Relaxation techniques: breathing exercises
Need to relax or calm down? Sometimes it’s as simple as working on your breathing. Read how to do breathing exercises as one of your relaxation techniques.
Managing screen time: strategies for teenagers
Healthy screen time habits for teens don’t always come easy. Strategies for managing screen time can help. You can try rules, routines, sessions and choices.
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Sleeping problems in teens with ADHD are common — and exhausting. The negative outcomes of poor sleep are as plentiful as its root causes, if they are left unaddressed. To improve sleep, teens should adhere to healthy sleep practices and bedtime hygiene. Here is how.
Sleep problems commonly plague individuals with ADHD — particularly during the teen years, when sleep hygiene and patterns go haywire in even the most neurotypical brains and households. Studies estimate that up to 70 percent of children and adolescents with ADHD have problems with sleep that stem from reasons ranging from racing thoughts to coexisting conditions and even environmental factors that can impact sleep patterns.
No matter the underlying causes, persistent sleep problems can impact functioning and impair quality of life over time. Thoughtful interventions and practices, however, can significantly improve sleep quality — especially when implemented during the childhood and adolescent years.
Common sleep problems in teens with ADHD include:
Some factors predict sleep problems in teens with ADHD:
For some children and teens, these sleep problems will resolve on their own or through some intervention. But for a sizable subset, they will persist. Teens with ADHD, for example, are more likely than their neurotypical peers to get insufficient sleep on school nights, and more likely to report doing “all-nighters.”2 They also have more variable sleep behaviors compared to peers without ADHD (i.e. varied sleep duration, quality of sleep, etc.).3 4
Sleep problems in youth with ADHD are associated with several negative outcomes. They impact functioning during the day, be it at school or at home, and they are associated with mental health problems over time. Sleep problems in adolescents with ADHD are tied to poorer quality of life and parent mental health5, as well as poor academic performance and lower grades6. They also contribute to an increase in mood disorder symptoms and oppositional behaviors among teens with ADHD, even when accounting for baseline levels.7
Shortened sleep duration is also a causal contributor to the affect and mood disturbances frequently experienced by adolescents with ADHD, according to recent research8 9. When subjected to a shortened sleep duration compared to extended sleep time, teens with ADHD in these studies experienced greater
Notably, sleep restriction in this study was not associated with any effects on symptoms of anxiety or of hyperactivity and impulsivity in participants.
Healthy sleep practices and behavioral interventions can effectively curb many sleeping problems and improve psychosocial and daytime functioning in youth with ADHD10 11 12. A comprehensive sleep assessment conducted by a sleep clinic can also reveal individual factors contributing to sleep problems, including those related to ADHD symptoms, medication, and comorbidities.13
Sleep hygiene is the foundation to a good night’s sleep, which is influenced by day and evening routines, health and nutrition, light exposure, and other habits. Gradually shifting habits will be more effective, in the long run, than is making sudden and drastic changes. Basic sleep practices include:
Melatonin sold over the counter is an increasingly popular supplement used to aid sleep. It is frequently used as a hypnotic to reduce sleep onset latency (the time it takes to fall asleep), and several studies in children with ADHD suggest that it is effective14 15. Melatonin supplements, however, are not associated with improvement in other sleep domains or with ADHD symptoms.
In the U.S., melatonin is considered a dietary supplement; it is not regulated by the FDA for safety, purity, or efficacy. One study that analyzed melatonin supplements found that a significant number did not meet label claims, and some contained serotonin16. While melatonin is generally considered safe, teens and families should talk to clinicians about the supplement and whether it could help address their sleep problems.
Racing thoughts and the inability to calm the body and mind for bedtime are common problems among teens with ADHD, especially if anxiety is also present. Mitigating these stressors can reduce their interference in sleep. Strategies include:
The content for this article was derived from the ADDitude Expert Webinar “Why Am I Always So Tired?” The Latest Science on Improving Sleep in Children and Teens with ADHD” [Video Replay & Podcast #351] with Stephen Becker, Ph.D. which was broadcast live on April 21, 2021.
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1 Chen, M., Wardlaw, M., Stein, M., (2019). Chapter 6 – ADHD Medications and Sleep. Hiscock, H., Sciberras, E. (Eds.)., Sleep and ADHD (pp. 151-174). Academic Press. https://doi.org/10.1016/B978-0-12-814180-9.00005-3
2 Becker, S. P., Langberg, J. M., Eadeh, H. M., Isaacson, P. A., & Bourchtein, E. (2019). Sleep and daytime sleepiness in adolescents with and without ADHD: Differences across ratings, daily diary, and actigraphy. Journal of Child Psychology and Psychiatry, 60, 1021–1031. https://doi.org/10.1111/jcpp.13061
3 Becker, S. P., Sidol, C. A., Van Dyk, T. R., Epstein, J. N., & Beebe, D. W. (2017). Intraindividual variability of sleep/wake patterns in relation to child and adolescent functioning: A systematic review. Sleep medicine reviews, 34, 94–121. https://doi.org/10.1016/j.smrv.2016.07.004
4 Langberg, J.M., Breaux, R.P., Cusick, C.N., Green, C.D., Smith, Z.R., Molitor, S.J. and Becker, S.P. (2019), Intraindividual variability of sleep/wake patterns in adolescents with and without attention‐deficit/hyperactivity disorder. J Child Psychol Psychiatr, 60: 1219-1229. https://doi.org/10.1111/jcpp.13082
5 Sung, V., Hiscock, H., Sciberras, E., & Efron, D. (2008). Sleep problems in children with attention-deficit/hyperactivity disorder: prevalence and the effect on the child and family. Archives of pediatrics & adolescent medicine, 162(4), 336–342. https://doi.org/10.1001/archpedi.162.4.336
6 Langberg, J. M., Dvorsky, M. R., Marshall, S., & Evans, S. W. (2013). Clinical implications of daytime sleepiness for the academic performance of middle school-aged adolescents with attention deficit hyperactivity disorder. Journal of sleep research, 22(5), 542–548. https://doi.org/10.1111/jsr.12049
7 Becker, S. P., Langberg, J. M., & Evans, S. W. (2015). Sleep problems predict comorbid externalizing behaviors and depression in young adolescents with attention-deficit/hyperactivity disorder. European child & adolescent psychiatry, 24(8), 897–907. https://doi.org/10.1007/s00787-014-0636-6
8 Becker, S.P., Tamm, L., Epstein, J.N. and Beebe, D.W. (2020), Impact of sleep restriction on affective functioning in adolescents with attention‐deficit/hyperactivity disorder. J Child Psychol Psychiatr, 61: 1160-1168. https://doi.org/10.1111/jcpp.13235
9 Becker, S.P., Epstein, J., Tamm, L. et al (2019). Shortened sleep duration causes sleepiness, inattention, and oppositionality in adolescents with attention-deficit/hyperactivity disorder: Findings from a crossover sleep restriction/extension study. Journal of the American Academy of Child & Adolescent Psychiatry, 58(4), 433-442
10 Keshavarzi, Z., Bajoghli, H., Mohamadi, M. R., Salmanian, M., Kirov, R., Gerber, M., Holsboer-Trachsler, E., & Brand, S. (2014). In a randomized case-control trial with 10-years olds suffering from attention deficit/hyperactivity disorder (ADHD) sleep and psychological functioning improved during a 12-week sleep-training program. The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry, 15(8), 609–619. https://doi.org/10.3109/15622975.2014.922698
11 Hiscock, H., et al. (2015). Impact of a behavioural sleep intervention on symptoms and sleep in children with attention deficit hyperactivity disorder, and parental mental health: randomised controlled trial. BMJ, 2015;350:h68. doi: https://doi.org/10.1136/bmj.h68
12 Corkum, P., et al. (2016). Better Nights/Better Days—Distance Intervention for Insomnia in School-Aged Children With/Without ADHD: A Randomized Controlled Trial. Journal of Pediatric Psychology, 41(6), 701-713. https://doi.org/10.1093/jpepsy/jsw031
13 Corkum, P., et al. (2019). Chapter 5 – Healthy Sleep Practices (Sleep Hygiene) in Children With ADHD. Hiscock, H., Sciberras, E. (Eds.)., Sleep and ADHD (pp. 119-149). Academic Press. https://doi.org/10.1016/B978-0-12-814180-9.00005-3
14 Bendz, L. M., & Scates, A. C. (2010). Melatonin treatment for insomnia in pediatric patients with attention-deficit/hyperactivity disorder. The Annals of pharmacotherapy, 44(1), 185–191. https://doi.org/10.1345/aph.1M365
15 Masi, G., Fantozzi, P., Villafranca, A., Tacchi, A., Ricci, F., Ruglioni, L., Inguaggiato, E., Pfanner, C., & Cortese, S. (2019). Effects of melatonin in children with attention-deficit/hyperactivity disorder with sleep disorders after methylphenidate treatment. Neuropsychiatric disease and treatment, 15, 663–667. https://doi.org/10.2147/NDT.S193891
16Erland, L. A., & Saxena, P. K. (2017). Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 13(2), 275–281. https://doi.org/10.5664/jcsm.6462
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