"Snooze or Lose: Do Teenagers Need More Sleep? (and How to Help Them Get It)"

When one of my sons was a baby, he would climb out of his crib and climb into the crib of his brother. For reference, the climber was a terrible sleeper…. had more interesting things to accomplish. The hosting party, however, was a tiny bundle of calm and didn’t quite appreciate the "visits". He clearly knew the value of quality sleep. To this day, I look at the sleep professional with envy. Content. Sound. Doesn’t even move. Like my climber, I have never been a good sleeper. I just recently got one of those sleep tracker rings that lets me know exactly how bad I really am. Sleep has become a top priority and I now understand the impact it has on every aspect of life. Isn’t it funny that bedtime was like a punishment when you were a kid…. now bedtime is something most of us wait all day for!

Sleep is often the “S” word for families with teenagers. With schedules packed with the other S’s….School, Sports, Social activities, and Screen time, it's easy for teens to push their sleep needs aside. However, getting enough quality rest is crucial for their physical health, mental well-being, and overall success. Just like for me and the climber, this is not always easy.

How Much Sleep Do Teenagers Need?

Adolescent sleep requirements are often higher than people realize, with teens needing 8-10 hours each night to support their physical health, emotional well-being, and cognitive development. According to the CDC, most of our kids are not getting this. Teen sleep deprivation is on the rise. Hormonal changes during adolescence shift teens’ circadian rhythms, which makes it harder for them to fall asleep before 11 p.m. And yet, early school start times mean many teens are forced to wake up before they’re fully rested. This mismatch between adolescent sleep needs and school starting times leads to chronic sleep deprivation in teens.

Quality Sleep For Adolescents And Young Adults Is Vital.

Sleep isn't just about rest; it’s when the body and brain do some of their most essential work. Here’s what happens when teens get the sleep they need — and what’s at risk if they don’t:

1. Memory and Learning
During sleep, the brain consolidates memories and processes new information. A well-rested brain can retain information more effectively, making it easier to learn and perform well in school. Lack of sleep, on the other hand, can lead to poor concentration and a decline in academic performance. If your teen struggles with attention, this fact exacerbates the result.

2. Emotional Regulation
Teens’ brains are developing rapidly, particularly the prefrontal cortex, which is crucial for regulating emotions. Sleep-deprived teens are more likely to experience mood swings, irritability, and even symptoms of depression and anxiety. Adequate sleep helps them manage stress, deal with frustration, and make sound decisions.

3. Physical Health
During sleep, the body repairs cells, strengthens the immune system, and releases hormones essential for growth and development. Chronic sleep deprivation can interfere with these processes, leading to a weakened immune system, increased risk of illness, and in the long term, potential health issues like obesity, diabetes, and cardiovascular problems.

4. Safety
A lack of sleep is particularly dangerous when it comes to driving. Studies show that sleep-deprived teens are at a higher risk of car accidents due to slower reaction times and reduced focus. For teens who drive, getting enough sleep is critical not only for their safety but for everyone else on the road. I don’t think we talk about this enough. Impaired driving is impaired driving.

Practical Tips For Helping Teens Get More Sleep

This is clearly easier said than done. My teenagers (3 or them) truly struggle to shut things down at night. They often seem to come alive around 9 pm (and cook eggs)…. Eggs and Iphones is of far greater interest than anything I have to say! However, I do feel that making sleep a fundamental topic of discussion and a value in our home, helps. Sleep hygiene is a life skill that learned early will be of huge benefit. Keep talking.

Here are a few strategies that can make a difference:

1. Create a Consistent Routine
Encourage teens to stick to a regular sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate their internal clock, making it easier for them to fall asleep and wake up feeling refreshed.

2. Limit Screen Time Before Bed
The blue light from phones, tablets, and computers can trick the brain into thinking it’s still daytime, suppressing the production of melatonin (the sleep hormone). Try implementing a “ditch the devices" time, at least an hour before bed to allow the body to wind down naturally. We must set boundaries around these phones. It is truly hurting our kids.

3. Make the Bedroom a Sleep-Friendly Environment
Teens need a dark, cool, and quiet environment for the best sleep quality. Encourage them to use blackout curtains, keep the room at a comfortable temperature, and consider earplugs or white noise if noise is an issue.

4. Encourage Relaxing Activities Before Bed
Establishing a calming bedtime routine can signal to the brain that it’s time to sleep. Reading, taking a warm shower, journaling, or practicing relaxation techniques like deep breathing can help teens transition smoothly into sleep mode. (My kids call this my “Woo Woo BS!”). BTW…..Headspace, (the meditation app) is free for all teenagers based in the U.S. between the ages of 13 - 18 through an official nonprofit partner of Headspace for Teens. You can find more information on how to register at https://www.headspace.com/teens. Nice work Headspace.

5. Advocate for Later School Start Times
Many schools are now recognizing the importance of sleep for teens and shifting to later start times to accommodate their natural sleep-wake cycle. Research shows that when schools adopt later start times, teens are more likely to get adequate sleep, leading to improved academic performance, attendance, and even mental health. I would love to see this for our high school kids. Adolescent sleep needs and school starting times need to be more aligned.

My Dreamy Conclusions

Teens are in a stage of life where they’re constantly growing, learning, and developing – physically, emotionally, and mentally. As their schedules fill up and demands increase, sleep often gets sacrificed. But by prioritizing good sleep habits, we can help them build resilience, focus, and overall well-being. After all, a well-rested teen is a happier, healthier, and more successful one. This may sound like a pipe dream (see what I did there?) but small changes make big impact. Like everything, the more we practice these skills ourselves, the more they become engrained in our kids. Set the example for healthy sleep habits. Me and the climber are going to take a nap….

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Always Rooting For You!

Kerri