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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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