Regular good sleep is important for a teen’s health, well-being and future success. But jam-packed weekly schedules that include school assignments, work obligations, activities, sports, household chores, and even a teen’s internal clock can make getting to sleep feel like a chore in itself.
It is no coincidence that we dedicate almost a third of our day to sleep. Sleep is necessary for maintaining our health, emotional, and mental well-being. Vital biological functions and repairs occur during sleep that ensure we remain working at our most effective throughout our lives. And yet, most of us get significantly less than the daily recommended amount of sleep each night.
Teenagers, in particular, need regular quality sleep, not just to function at their best during the day but because sleep plays a significant role in how well teenagers develop through puberty. But according to a 2015 study by the CDC, 72.7% of high schoolers and 57.8% of middle schoolers do not get enough sleep. A 2006 National Sleep Foundation (NSF) poll found that only 20% of high school students got the recommended 9 hours of sleep while about 45% had less than 8 hours of sleep a night.
Why we sleep
Regular sleep allows teens to maintain optimal physical health and keeps them alert, focused, and active during the day.
It improves their memory and cognitive abilities, which helps them achieve at school and in their extracurricular activities.
Conversely, poor sleep patterns can increase the risk of chronic health issues like:
- diabetes,
- obesity,
- and hypertension.
The successful function of the heart and circulatory system, the metabolism, respiratory, and immune systems can also be affected negatively if teenagers consistently sleep poorly.
Added to this, a lack of sleep can negatively impact their emotional and psychological development which may, in turn, lead to behavior and mental issues like depression and acting out. It can also diminish a teen’s ability to strive academically or negatively impact their safety by causing drowsiness or delayed reaction times in potentially dangerous situations like driving.
Feeling tired, a decreased attention span can affect a teen’s ability to think, react, work, learn, and get along with others. It can even lead to serious injury.
Sleep is especially significant for teens and their development as sleep supports the all-important physiological growth spurt and maturing that teens experience during this period in their lives.
Teen sleep patterns and their reasons
Unfortunately, most teens get far less than the American Academy of Sleep Medicine recommended sleep of between 8 and 10 hours. Teens tend to have a slower sleep drive than younger children. Consequently, they tend to stay awake longer. Even when sleep-deprived, it can be hard for them to fall asleep naturally.
One significant reason is that teens experience a shift in their circadian rhythm, which makes it harder for them to fall asleep before 11 pm, meaning they are more likely to stay up later at night and sleep longer during the morning. Their brains also do not start producing melatonin, a hormone that helps you fall asleep, until much later than usual in the evening.
Add in the distraction of electronic devices, 89% or more of teens keep at least one device in their bedroom, which can act as stimulant and make it hard to sleep, jam-packed schedules that include schoolwork, active social lives, sports, jobs, and chores, or mental health issues, like depression and anxiety, even sleep disorders like obstructive sleep and it’s not surprising teens are often sleep deprived.
The pressure many teens feel to succeed and strive, and the stress that comes from that, can also contribute to sleep issues among teens. It may be hard to allocate sufficient time for sleep, with teens staying up late to finish schoolwork or chat with their friends or catch up on social media.
Ironically, if teenagers were allowed to sleep on their own schedules, they would be more likely to get 8 hours of sleep or more. Unfortunately, school schedules force kids to wake up early, disrupting their natural sleep patterns, and trying to catch up on sleep on the weekend is more likely to exacerbate a delayed sleep schedule and inconsistent nightly rest.
Ways to improve your sleep
- Plan for sleep. Do not leave things to chance. Pencil in at least 8 hours of sleep every night as part of your regular schedule.
- Create a consistent pre-bed routine.
- Avoid caffeine and energy drinks in the evening.
- Put away electronic devices at least an hour before bedtime.
- Make sure your mattress is supportive.
- Ready your room for sleep. Make sure your room is cool, dimly lit, and quiet. Clean bedding also helps provide a good night’s sleep.
