Is your teen sleeping in on weekends or summer vacation?
Should you be concerned if your teen is sleeping all day? What is the right thing to do?
This article will answer some common questions about sleep habits and sleep health among teenagers.
There are several situational and biological reasons why teens stay up late.
Caffeine can also affect sleep habits, so find out: “How Much Caffeine Is Too Much For A Teenager?”
- Should I let my teenager sleep all day?
- Why do teenagers sleep so much?
- How much sleep do teenagers need?
- How much sleep does the average teenager get?
- What percentages of teens are sleep deprived?
- Do teenage athletes need more sleep?
- What happens when you sleep too much?
- What happens when you sleep too little?
- Why does my teenager stay up all night?
- What time should teenagers go to bed?
- Does oversleeping cause depression?
- Should I take my teenager’s phone at night?
- Effects Of Sleep Deprivation On Teenage Brain
- How To Help A Teenager With Sleep Problems (Parenting Tips)
Should I let my teenager sleep all day?
In general, you should not let your teen sleep all day. Your teenage child should sleep 8–10 hours per 24 hours—9 hours of sleep is the ideal number. On an occasional day, when they’re exhausted, let them sleep and recover—this might actually be good for teenagers.
As teens grow, their bodies and minds need more sleep. Teenage growth spurts can cause teenagers to stay up late due to hormonal changes that affect their biological clock.
Why do teenagers sleep so much?
Teenagers sleep so much sleep because their bodies and minds are growing quickly. Also, teens need more sleep to maintain optimal health and daytime alertness. Teens might also need extra sleep if they stay up late due to homework, sports, hobbies, a part-time job, or screen time. On average, adolescents should sleep between 8 and 10 hours a night.
How much sleep do teenagers need?
Sleep studies suggest that teenagers aged 13–18 years should sleep 8–10 hours per 24 hours—ideally, 9 to 9½ hours of sleep per night. Some teens get less than eight hours of sleep, which negatively impacts their day-to-day lives. For example, teens that don’t get enough sleep are likely to perform poorly in school and less likely to engage in sports.
How much sleep does the average teenager get?
On average teenagers only get only 6.5-7.5 of sleep per night. Sleep deprivation is common among adolescents. A teenager’s body clock shifts so they feel tired later at night, but early wake-up time for school prevents them from getting enough sleep.
What percentages of teens are sleep deprived?
A study found that 73% of high school students do not get adequate sleep. Another study found more than 50% of teens aged 15 and older sleep less than seven hours per night, and about 85% of teens get less than the recommended 8-10 hours of sleep per night.
Do teenage athletes need more sleep?
As a general rule teen athletes should sleep for 8 to 12 hours a day. Teen athletes need more sleep to repair muscles and bones, replenish energy, and reduce the risk of injury. Sleep also improves cognitive functions such as judgment, focus, and decision-making that improves athletic performance significantly.
What happens when you sleep too much?
Research shows that too much sleep can increase fatigue, decrease immune function, and cause changes in stress response. Sleeping too much can also increase the risk of stroke, heart disease, obstructive sleep apnea, and diabetes later in life. A regular sleep schedule is important to get good-quality sleep.
What happens when you sleep too little?
When teens get too little sleep (less than 8 hours per night) then they can experience several physical effects caused by sleep deprivation. Adolescents that don’t get enough sleep are more likely to be moody, fall asleep in class, and find it more difficult to concentrate or learn new things.
Teens need enough sleep to cope with the rapid changes in their bodies. Lack of sleep can cause serious mental health conditions such as anxiety, depression, panic attacks, and even suicidal thoughts.
Why does my teenager stay up all night?
The main reason why teens stay up late is a biological shift in their body clock. The adolescent body releases the sleep hormone melatonin later at night than in kids and adults. As a result, teens fall asleep later at night and wake up later in the morning. Blue light from electronic devices also delays the release of melatonin which can add to the problem.
What time should teenagers go to bed?
What time should 14 year olds go to bed?
14-year-olds who must be at school the next day should go to bed between 9:00 and 10:00 p.m. Teenagers should ensure that they get 8–10 hours of sleep every night.
What time should 15 year olds go to bed?
15-year-olds who must be at school the next day should go to bed between 9:00 and 10:00 p.m. Teenagers should ensure that they get 8–10 hours of sleep every night.
What time should 16 year olds go to bed?
16-year-olds who must be at school the next day should go to bed between 9:00 and 10:00 p.m. Teenagers should ensure that they get 8–10 hours of sleep every night.
Does oversleeping cause depression?
Oversleeping doesn’t cause depression but it can worsen depression symptoms. This study suggests that oversleeping is a symptom, not a cause, of depression. Getting too much sleep can leave you feeling drained and apathetic, less motivated in your usual activities, and hopeless that your situation will improve.
Should I take my teenager’s phone at night?
Parents can take away their teenager’s cell phone at night, especially after bedtime. Cell phones can be a distraction from homework, and the blue light from electronic devices delays the release of melatonin which can disrupt your adolescent’s natural sleep cycle.
Effects Of Sleep Deprivation On Teenage Brain
The adolescent body releases the sleep hormone melatonin later at night than in kids and adults.
As a result, teens fall asleep later at night and wake up later in the morning.
Other factors such as staying up late to complete homework and using phones also contribute to teens getting inadequate sleep.
This leads to sleep debt (also known as sleep deficit) because the body doesn’t get the amount of rest it needs.
Teens that don’t get enough sleep can suffer from daytime sleepiness and have difficulties concentrating in class.
Lack of sleep can lead to poor grades and can cause anxiety and depression among teens. In some instances, teens may have suicidal thoughts and even suicide attempts.
It is also important to note that the reduced concentration caused by inadequate sleep means your teen will be less able to stay alert while driving, putting them at risk of getting involved in road accidents.
In addition, not getting enough sleep affects a teen’s moods and energy levels meaning they will be less likely to participate in sports and will be at higher risk of suffering from lifestyle conditions such as obesity.
How To Help A Teenager With Sleep Problems (Parenting Tips)
If your teen is experiencing sleep problems, then you can try the following:
- Encourage your teen to adopt healthy sleep patterns. Many teenagers tend to sleep in during the weekends, thinking that they are compensating for the hours of sleep lost during the week. This only disrupts the circadian rhythm, meaning the sleep problems will persist when a new week begins. If they go to bed at 10.30 p.m., they should do so every day.
- Teens should do their homework as soon as they are home from school. Many teens don’t do their homework early enough and usually find themselves finishing up well past midnight. Ensure that your teen stays away from their mobile phone or the TV if they have school assignments.
- Don’t allow your teenager to nap for a long time. A significant number of students in the US take a nap immediately they arrive home from school. Longer nap times make it difficult for them to fall asleep at night. So, if your teen is fond of taking a nap after school, ensure that their nap doesn’t last more than half an hour.
- Take your teen’s smartphones or other electronic devices that keep them from falling asleep at bedtime. Teenagers with electronic devices may spend several hours at night surfing the internet, chatting with friends or playing video games. Uncontrolled use of these devices by teenagers usually leads to sleep deprivation.
- Talk to a sleep expert if your teen is experiencing sleep problems even when they spend the recommended number of hours in bed. There could be an underlying issue causing your teen to have sleep problems that only a healthcare practitioner can diagnose.
- Don’t allow your teenager to consume caffeinated drinks in the afternoons or before bed. It’s not only tea and coffee that contain caffeine. Energy drinks (like G FUEL and Celsius) also contain high amounts of caffeine, making it difficult for your teen to fall asleep.
- Over-the-counter medication can sometimes contain caffeine, however, Dayquil does not. Find out: Does Dayquil Keep You Awake?
- Remove anything that may distract your teen when they want to sleep. It could be loud music, playful pets, or bright lights.
If your teen is sleeping all day then they might be getting insufficient sleep at night.
During the teenage years, the biological clock shifts towards falling asleep later at night.
To ensure that your teen gets the recommended 8–10 hours of sleep per night, set a regular sleep routine on school nights.
Agree on a regular time for your teen to go to bed avoid late nights and ensure a longer sleep duration.
Bedtime on school nights is especially important if your teen must be up early the following morning, or has regular early school start times.
Set a reasonable curfew for your teenager— learn how to set a good curfew for your teenager.
When your teen’s circadian sleep patterns follow a regular schedule each day then they’re less likely to experience a negative mood or bad mood.
Additionally, your teenager’s behavioral issues and school performance will improve when they get regular sleep due to following a normal sleep schedule.
Lastly, remember that adolescent sleep behavior is very much influenced by their sleep environment such as bedroom lights, blue light from electronic devices, and keeping the bedroom cool.