Teenagers and Sleep: Everything You Need To Know
Sleep and teenagers don’t seem to naturally go together. Teen years can be some of the most stressful. Hormones can impact moods and self esteem. There’s an unspoken pressure that these years should be the best of your life and you need to figure out what you want to do for the next 50 years of work. Between part time jobs, friends, school work, hobbies and chores, sleep is usually really low on the list of priorities. During the ages of 13 - 18, however, sleep is incredibly important.
How Much Sleep Should Teens Get
Teens aged 13 - 18 should be sleeping between 8 - 10 hours in a day. Studies have shown that close to 70% of teens do not get enough sleep. That is a large percent of teens that are operating on a chronic state of sleep debt.
Why Teens Get Less Sleep Than They Need
There are a few reasons that teens typically get less sleep than they need.
The increased autonomy and freedom connected to teen years often pairs with late nights. There’s a level of “adultness” associated with late nights and a lack of bedtime. This shift in mindset around sleep is a slippery slope and can lead to all-nighters and unhealthy sleep habits. These habits can become difficult to break later in life. Chronic sleep debt can be dangerous to physical and mental health, too.
At the same time, hormone changes that happen during puberty can impact the natural internal sleep cycle in teens. This can make it harder to fall asleep, especially earlier on at night. So part of this struggle to sleep is not just a choice but also an internal physical challenge.
Many high schools start classes early in the morning, between 7:30 - 8:15 AM. When you pair early mornings with the hormonal difficulty of falling asleep and the social pressures to stay up late, you’re left with a teenager that is building up sleep debt and feels tired all the time.
Why Sleep is Important for Teens
Sleep is the fuel of the mind and body. It levels moods, helps us focus and plays an important role in helping our bodies heal and grow. Sleep is super important for teens because the teen years are when minds and bodies grow and develop so quickly.
Inadequate sleep in teens can impact mental and physical health. Chronic sleep deprivation can increase a teens risk of depression, anxiety and can impact self-esteem. A lack of sleep can make focusing in school difficult and can impact problem-solving abilities. Sleep is important for hormone regulation and can impact mood, memory, learning and even appetite.
Sleep is important for everyone at all ages. But for teens, sleep can make a huge difference.
How To Encourage Teenagers to Sleep
It can be difficult to encourage teens to sleep.
All of these tips and suggestions are given with the full understanding that encouraging teens to sleep can be incredibly challenging. Sleep can be a huge tension point between parents and children. These are shared with the full understanding that many of these things are easier said than done. Even if one suggestion helps a little bit, that is a success
Here are some ways to encourage a teen to sleep. If you are a teen, try practicing some of these points yourself!
Challenge the Idea of Sleep Being “Childish”
If teens need between 8 - 10 hours of sleep and most teenagers get up for school around 7:00 AM, then most teens should be asleep between 9:00 - 11:00 PM. The idea of going to bed at 9:00 or 10:00 at night may seem childish. Sleep is most definitely not childish - it's necessary.
Leading by example is a great way to help your teen see the value of sleep. Having proper sleep routines, going to bed at proper times and practicing positive sleep habits can help show your teen - or children of any age - how important sleep is.
Lending by example can empower teens to make their own choices around sleep. Setting early bedtimes and arguing about sleep could have the opposite effect because staying up late becomes a form of rebellion.
Limit Sleep-Comparison Conversations
One of the ways you can encourage teenagers to sleep is to shut down conversations that compare sleepless nights or boasting about getting little sleep. These types of conversations are common around midterm or finals in school. In fact, these types of “one-upping” are common later in life as well. College students, work colleagues and even parents can find themselves trapped in these sorts of conversations.
If you hear these types of conversations or if you participate in them yourself, be mindful and shut this type of talk down immediately. Not getting enough sleep isn’t something to be proud of.
Encourage Sleep Routines
Sleep routines can help our bodies understand when it’s time to sleep. When we’re children, our parents create sleep routines for us. As we get older, “routine” seems to go out the window. Maintaining a sleep routine can help sleep come easier to all of us - including teens. As humans, we thrive on routine so a sleep routine can make all the difference.
If you have a teen, talk to them about the value of sleep routines and encourage them to use their independence to create their own. If you are a teen, do some Googling and learn why sleep routines matter. It can help put you in the mindset to create a sleep routine that works for you.
What To Include In Your Sleep Routine
Independence and individualism can be applied to sleep routines. Find calming acts that you enjoy and incorporate them into your own sleep routine. A cup of decaf tea, meditation, reading, stretching, crafting or a podcast can all be a part of your bedtime. Cell phones and electronics should be turned off at least an hour before you head to sleep. You can include skin care routines or any other type of self-care in your sleep routine, too. There are plenty of natural sleep aids if insomnia or difficulty falling asleep is something that you or your teen struggles with.
The key to a sleep routine is to create one that works for you. If you aren’t big into routines, pick something simple like a cup of tea, teeth brushing and face washing and a chapter of a book before bed. If you enjoy more complex routines and like to go all out, start prepping for bed a few hours early with yoga, tea, meditation or deep breathing, a podcast, journaling, etc.
Have Conversations About Sleep
Everyone knows that telling a teen to do something doesn’t always go over well. Respect their individuality and independence while educating them by having conversations about the value of sleep.
Encourage them to read blogs or watch YouTube videos about sleep. There are plenty of social media accounts that promote healthy sleep habits, too. Headspace has a Netflix series called “Guide to Sleep” that covers topics like sleeping better, putting your phone away at night, dreams, stress, and insomnia.
The conversation around sleep has grown over the past few years and there are so many amazing sleep resources out there to help learn about sleep.
Teens and Sleep
Teens notoriously get less sleep than they need. There are many reasons behind this but at the end of the day, teens need to be getting 8 - 10 hours of sleep every night. Lead by example, encourage productive conversations about sleep and share the benefits of getting a good night’s sleep. From increased focus at school to mood and self-confidence boosts, sleep can change everything.