Teenagers and sleep

Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night, which is more than a younger child or an adult needs. Yet most adolescents get only about 6.5 to 7.5 hours of sleep per night, and some get even less.

Regularly missing out on sleep leads to chronic sleep deprivation. This can have a dramatic effect on a teenager’s life, affecting their mental wellbeing and increasing their risk of depression, anxiety and low self-esteem. It can also reduce academic performance at school.

Why teenagers don’t get enough sleep#

Several factors combine to keep many teenagers short of sleep:

• Hormonal shift. Around puberty, hormones shift the body clock forward by about one or two hours, so teenagers naturally feel sleepy later. Yet early school starts often don’t allow them to sleep in, so a nightly “sleep debt” builds up.
• Screen use. Smartphones and other devices used around bedtime reduce sleep time. Stimulating entertainment such as television, the internet and gaming can also keep a teenager out of bed.
• Light exposure. Light cues the brain to stay awake. In the evening, light from screens can interfere with the production of melatonin, the brain chemical responsible for sleep.
• A vicious circle. Too little sleep makes a teenager’s brain more active, and an over-aroused brain finds it even harder to fall asleep.
• Sleep disorders. Conditions such as restless legs syndrome or sleep apnea can affect how much sleep a teenager gets.

Effects of teenage sleep deprivation#

Ongoing sleep deprivation can lead to:

• difficulty concentrating and mentally “drifting off” in class
• a shortened attention span and memory problems
• poor decision making
• lack of enthusiasm, moodiness and aggression
• a higher risk of depression and of risk-taking behavior
• slower reflexes and clumsiness, which can lead to injuries
• reduced sporting and academic performance
• more “sick days” from school because of tiredness

Tips for parents#

Try not to argue with your teenager about bedtime. Instead, talk it through and brainstorm ways to increase their nightly sleep together. Suggestions include:

• Allow your teen to sleep in on weekends, but encourage an early night on Sunday. A late Sunday night followed by an early Monday start will leave them drowsy for the school week.
• Agree together on sensible time limits for stimulating activities such as homework or screen time, and encourage restful evening activities such as reading.
• Avoid early-morning appointments, classes or training sessions where possible.
• Help your teen schedule after-school commitments so there is time to rest. Look at their weekly schedule together and trim activities if they are overcommitted.
• If they have time, a short afternoon nap after school can help them recharge.

Adjusting the body clock#

The typical teenage brain wants to go to bed late and sleep late, which is usually hard to manage. You can shift your body clock, but it takes time. You may wish to consult your doctor first. Suggestions include:

• Choose a relaxing bedtime routine, such as a bath, a warm milky drink, or meditation or mindfulness activities. Gentle yoga may also help.
• Avoid screens, loud music, homework or anything that gets your mind racing for at least an hour before bed.
• Avoid stimulants in the evening, such as coffee, tea, soft drinks and energy drinks.
• Keep your bedroom dark at night. Your sleep–wake cycle is largely set by light received through the eyes, so avoid screens right before bed.
• In the morning, expose your eyes to plenty of light to help wake up your brain.
• Do the same bedtime routine every night for at least four weeks so your brain links it with going to sleep.
• After four weeks, start your routine a little earlier than usual (for example, 10 minutes) and keep this for one week. Add another 10 minutes each week until you reach your desired bedtime.
• Get active during the day so you are more physically tired at night.
• Set up a comfortable sleep environment and a regular wake-up time, and avoid staying up late on weekends, as late nights undo your hard work.

Even 30 minutes of extra sleep each night, on a regular basis, makes a big difference, though it may take about six weeks before you feel the benefits.

If sleep is still a problem#

If lack of sleep continues despite your best efforts:

• Assess your sleep hygiene. A noisy bedroom, a lumpy mattress, or lying awake worrying can all interfere with sleep quality.
• Consider learning a relaxation technique to help you wind down.
• Avoid food or drink containing caffeine after dinner, including coffee, tea, cola drinks and chocolate.
• Avoid recreational drugs, including alcohol, tobacco and cannabis, as they cause broken, poor-quality sleep.
• See your doctor if self-help techniques don’t increase your nightly sleep.

Key points#

• Teenagers need between eight and 10 hours of sleep a night, but most get only about 6.5 to 7.5 hours.
• A shift in the body clock around puberty, screen use and evening light all make it harder for teenagers to get enough sleep.
• Chronic sleep deprivation affects mood, concentration, decision making, safety and school performance.
• A consistent, relaxing bedtime routine, less evening screen time and a dark bedroom can help improve sleep over time.

Where to get help#