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Home » Media centre » Australian teens not getting enough sleep
Australian teens not getting enough sleep
A study of the sleep patterns of Australian children and adolescents has found that around a quarter of 12-15 year-olds and half of 16-17 year-olds are not getting enough sleep on school nights to meet national sleep guidelines.
The findings from the Growing Up In Australia Longitudinal Study of Australian Children show that large numbers of Australian adolescents slept less than the recommended minimum for healthy growth, learning and development.
Australian Institute of Family Studies Director, Anne Hollonds said the study found links between shorter sleep times and higher rates of anxiety and depression.
“The group most at risk of not getting enough sleep on school nights is older adolescents who may need to be taught how to improve their sleep, by reducing caffeine intake, limiting internet use before bedtime, keeping a consistent sleep routine and getting plenty of physical activity,” she said.
“Younger age children, especially boys, are also at risk of not getting enough sleep on non-school nights, highlighting the importance of parents setting regular bedtimes, even on weekends and holidays for younger children.”
Institute Research Fellow, Dr Tracy Evans-Whipp said sleep guidelines from the Australian Department of Health recommend that children aged 5-13 years have between 9 and 11 hours of sleep and adolescents aged 14-17 years between 8 and 10 hours of sleep.
“The good news is that most children aged between 6 and 11 years are generally getting enough sleep on school nights, highlighting the importance of enforced regular bedtimes,” she said.
“However, around a quarter of 12-15 year-olds and half of 16-17 year-olds don’t get enough sleep on school nights and commonly try to catch up by sleeping longer on weekends.
“This ‘yoyo’ pattern across the week increases with age. It also leads to disrupted sleep wake cycles and goes against the sleep guidelines which advise regular sleep and wake up times.”
Dr Evans-Whipp said the study confirmed that insufficient sleep was linked to poorermental health.
“Across all age groups from 12-17 years, adolescents not meeting minimum sleep guidelines were more likely to show symptoms of anxiety and depression and were less likely to report being happy,” she said.
“Of adolescents aged 16-17 years with symptoms of anxiety or depression, close to 60 per cent did not meet the minimum sleep guidelines. This is considerably more than for those without these symptoms.
“Much greater proportions of adolescents across all age groups who rated themselves as ‘not happy’ compared to ‘happy’ did not meet the minimum sleep guidelines.” 
Dr Evans-Whipp said that sleep, physical health and caffeine intake were also keenly related.
“The study found that obese 12-13 year-olds were more likely than those in the normal weight range to not meet minimum sleep guidelines. However, this difference was not apparent in the older age groups,” she said.
“Children aged between 12-13 years and 14-15 years, who participated in sport, were more likely to be getting enough sleep, suggesting that physical activity is associated with longer sleep times.
“More 14-15 year-olds who consumed caffeine failed to meet the minimum sleep guidelines on a school night, suggesting caffeine impacted on sleep duration. However, at 16-17 years this difference was no longer evident.”
More than 28 per cent of 12-13 year-olds and 27 per cent of 14-15 year-olds with internet access in their bedrooms did not meet sleep guidelines.
“Almost 1 in 5 16-17 year-olds spent 8 or more hours per day on the internet, while two-thirds spent between 2 and 8 hours per day and overall this age group was not getting enough sleep,” Dr Evans-Whipp said.
“It’s not clear whether internet use contributes to reduced sleep or whether adolescents who have difficulty sleeping use the internet to deal with that or have more time to spend online because they are sleeping less.”
At all ages, adolescents spending more than 5 hours on homework per week were more likely to not meet minimum sleep guidelines, than those doing 1 to 3 hours a week.
“Homework may displace sleep time, especially when adolescents have busy after school schedules. Nearly all homework activities are completed on a PC, laptop or mobile device and exposure to blue light from screens in the evening may impact sleep duration,” Dr Evans-Whipp said.
Access a copy of the AIFS’ Growing Up in Australia Longitudinal Study of Australian Children 2018 Annual Statistical Report Are children and adolescents getting enough sleep?
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We acknowledge all traditional custodians, their Elders past, present and emerging, and we pay our respects to their continuing connection to their culture, community, land, sea and rivers.
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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.
Brain development in pre-teens and teenagers
As children become teenagers, their brains grow and change. Build healthy teen brains with positive behaviour and thinking, sleep and other healthy choices.
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.
Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.
At raisingchildren.net.au we acknowledge the traditional custodians of the land on which we live, gather and work. We recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.
© 2006-2021 Raising Children Network (Australia) Limited. All rights reserved.
Warning: This website and the information it contains is not intended as a substitute for professional consultation with a qualified practitioner.
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