Are you the parent of a teenager or multiple teens? It can be a challenging time, full of hormones, mood swings, outbursts and more. It can also be rewarding to see your kids develop their independence and sense of self. It's a fine balance as a parent between disciplining and nurturing them during this crucial development stage.
You might feel as though your teen sleeps too much, and perhaps you're dragging them out of bed on a weekend. You might be surprised to know that teenagers actually need more sleep than younger kids or adults. Your kids likely aren't just being lazy teenagers, they're listening to their bodies.
How Much Sleep Do Teenagers Need?
According to leading medical professionals, teenagers need between nine and nine and a half hours of sleep a night. That's an hour more than a ten-year-old needs and around two hours more than an adult needs for a decent night's sleep. Healthcare professionals, like those qualified through online ABSN programs, have a better understanding of a teen's sleep needs than parents do in most cases, so it can be a good idea to check in with them for advice if you're ever feeling unsure of your child's sleeping habits.
Related: 5 Reasons You Need More Sleep - and How to Get It
Why Do Teens Need More Sleep?
Once puberty kicks in, teenagers' circadian rhythms shift by a couple of hours, which means they get tired later at night than when they were younger and tend to wake up later in the morning than they used to. This shift then reverses in adulthood. The biological nature of this daily changed rhythm means that sending your teenager to bed earlier won't necessarily mean they fall asleep earlier.
Sleep science and medical experts know that teens are missing out on restorative sleep and REM sleep, especially the sleep cycles that normally occur before they wake up. Restorative sleep is the sleep phase that helps to repair the body and mind after a hard day, and it may also improve immune function and other biological processes. REM sleep solidifies events and learning into memories, which is essential for teens at school. So when a 9th or 10th grader who naturally goes to bed around 11 p.m. as per their sleep cycle has to wake up at 6 am to get ready for school, that teenager is not only losing hours of sleep but also hours of quality sleep. And even if they sleep in on the weekends, this doesn't make up for the missed hours.
In addition, a lack of sleep increases teens' risk of cardiovascular issues, developing obesity, depression, violence and aggression. When teens are sleep-deprived, they aren't as good at problem-solving, and they are also not good at handling difficult situations, such as social interactions and navigating school relationships. Sleep-deprived teenagers also don't learn as much and can underperform in school, impacting their grades and performance.
In order to combat the exhaustion and fatigue caused by a lack of sleep, some teens turn to stimulant drugs, such as caffeine and nicotine (in cigarettes and vapes). This habit of substance use can cause poor outcomes, such as addiction, mood swings, withdrawal and more. In addition to this, teens experiencing sleep deprivation-related low moods are more likely to self-medicate to feel better with alcohol or other drugs.
Related: Parents Guide to Teen Health
Teens not getting enough sleep are also more likely to engage in unsafe sex and other risky behaviours due to the lack of impulse control that sleep deprivation brings about, as their decision-making ability is significantly impaired due to the lack of sleep.
Another result of a sleep deficit in teens is that it can lead to them developing mental health issues such as anxiety, depression, and other mood disorders. Getting enough sleep is vital for anyone of any age when it comes to mental health, and teenagers especially so. Chronic lack of sleep can result in impacts on teens' moods, and over time, could even result in poor mental health.
How to Help Your Teen Get Quality Sleep - And Enough of It
It is your role as parents to work with your teen or teens, to support them in developing healthy sleep patterns, which as we've discovered in this article, are essential for positive physical health, mental health, and your teen's wellbeing.
One factor in good sleep hygiene for teens is the healthy use of devices. Teens use their devices in order to socialize, game, and consume other content. However, the specific type of light emitted by smart devices disrupts the essential brain chemicals that help us get to sleep. You can suggest or implement a rule that all devices are to be turned off by a specific time, such as 8 or 8.30 p.m., after which they can read a book, draw or do other unplugged activities.
Consider also limiting your teen's caffeine intake, such as through coffee or energy drinks. These drinks cause overstimulation and insomnia, especially if consumed in the late afternoon or evening. Herbal tea, juice, sugar-free soda, or plain old water is a much better drink to have in the afternoon, or with dinner.
When it comes to your teen's room and sleep hygiene, soft, relaxed lighting is best for the evening. They might also want to listen to an audiobook or podcast to help them drift off to sleep.
This helpful article has demonstrated why teenagers need more sleep than younger children and adults, outlining the impacts of a lack of sleep on teens' health, and how they can practice good sleep hygiene. It can be easy to get frustrated when it feels like your teen is wasting their mornings away sleeping in, but try to remind yourself that they likely need the extra hours of rest.
*This is a collaborative post. All views and texts are my own.
