Teens and sleep: Your questions answered

Overview: Because of hormonal changes and their cognitive and physical growth, teens often need more sleep than at other stages in life.

Teenagers are known to be extremely busy with school, work, friends and extracurricular activities, which can be linked to the need for more sleep. However, a busy lifestyle isn't the only reason teens need more sleep.

Teens often need more sleep than at other stages in life because of hormonal changes and their cognitive and physical growth.  That’s why it’s important each year to discuss your teen's sleep habits with their primary care provider.

How much sleep do teens need?

Because they are in a time of significant physical, emotional and intellectual growth, teens need eight to 10 hours of sleep per night.

Why is sleep so important for teens?

The benefits of restorative sleep include:

• Brain health: Good sleep promotes attention, memory and analytical thought needed for academic achievement. Because the frontal lobe of a teen’s brain is still developing, a lack of sleep can negatively affect that development and lead to poor decision-making and behavioral problems.
• Emotional health: Sleep loss in teens is linked to anxiety, depression and behavioral issues.
• Physical health: Sleep literally affects every part of the body from the immune system to hormones to muscle and tissue recovery.

What's impairing my teen's sleep?

• Changes to biological clock: When entering the teen years, their biological clock changes, and it's more difficult for them to go to sleep earlier than later. Plus, with activities after school, your teen likely has to stay up later to do homework. With early start times for school, it may be that your teen is only getting six or seven hours of sleep per night, which isn't enough. 
• Screen time: Screen time later in the evening also affects sleep. Evidence shows that exposure to light on smartphones or tablets suppresses melatonin production. A good routine for any age group is to stop looking at screens for at least an hour before going to bed. 
• Caffeine: Caffeine and sugar also impact your teen's sleep, so limit their intake in the evening for better sleep.
• More sleep on weekends and holidays: Sleeping in on the weekends will most likely throw off their sleep schedule during the week. It may be more helpful to encourage a 30–45-minute nap in the afternoon instead of waking up later in the morning on weekends. This also holds true for summer and holiday breaks, as moving back into the school sleep schedule can be difficult for some teens.
• Stress and other issues: Stress is a common denominator in teens, as they may be worried about school, friends, activities, family life and work. Managing all these areas can be overwhelming, so it's important to make space for rest and recovery. Trying to catch up on sleep on the weekend will likely impact their sleep habits during the week, so try to stick to a routine during the school year.
• Neurodevelopment disorders: If your teen has attention-deficit/hyperactivity disorder, autism spectrum disorder or other neurodevelopmental disorders, they may have difficulty sleeping well. A lack of sleep will aggravate the symptoms of these disorders, so it's important to discuss options for better sleep with their primary care provider.

What's a good sleep routine for teens?

While we want our teens to be active, we also want them to have the energy to take part in all aspects of their life. Try to stick to a routine in the evening as much as possible. This may include:

• Having a consistent time for your teen to go to bed as much as possible, such as 11 p.m. Likewise, they should wake up at the same time each morning and have a routine that involves natural light, a good breakfast and plenty of time to get ready for the day.
• Ensuring they have a sleep-friendly environment that is dark and cool with comfortable bedding and minimal distractions. Consider blackout shades for their windows.
• Taking away their smartphone, tablet, video games and other screens an hour before they are going to sleep.
• Creating a calming routine before bed. This may include reading, taking a warm shower, meditation or other quiet, calm activities. Let your teen decide what calming routine works best for them and encourage them to follow it.
• Helping them limit their anxiety and stress level by teaching them positive thinking and breathing exercises to promote relaxation. Journaling before bed may help them to put negative thoughts away for the night.

What if my teen is still struggling with sleep?

If your teen is feeling exhausted after a full night's sleep, struggling to fall asleep, waking up through the night, experiencing a lack of focus or energy at school or is having trouble staying awake during the day, it may be time to see a sleep medicine expert to determine if your teen has a sleep disorder such as:

• Insomnia
• Sleep apnea and snoring
• Restless leg syndrome
• Narcolepsy

Getting a good night's sleep is vital to your teen's overall health, development and growth. Patterns you see now may continue into adulthood, so it's best to try to help them achieve good sleep as they mature. Consult with your teen's primary care provider if you're concerned about their sleep habits.

This blog was medically reviewed by a MercyOne provider.