Helping Teens Get Enough Sleep

Sleep plays an important role in a teenager’s health, development, and ability to function during the day. Yet many teens struggle to get enough sleep. Between busy schedules, stress, and technology use, falling asleep at a reasonable time can be challenging. In this blog, we share what families need to know about sleep for adolescents and how to help your kids get an adequate amount.

Sleep needs change as children grow, but teens still require a significant amount of hours. It is recommended that teens between the ages of 13 and 18 get 8 to 10 hours of sleep each night. When teens get less than 8 hours of sleep, they may struggle with concentration, memory, mood, and energy levels during the day. Sleep deprivation can also contribute to problems such as irritability, headaches, depression, weight issues, and even high blood pressure. Getting enough sleep is necessary for healthy immune function, mental and emotional well-being, and academic performance.

There are many reasons why some teens struggle to get adequate sleep. You may notice your kid staying up later than they used to when they were a younger child. During adolescence, the body’s circadian rhythm, or internal clock, naturally shifts later. This means teens may not feel sleepy until later at night compared with younger kids. As a result, falling asleep early enough to get a full night’s rest can be difficult, especially when early school start times require teens to wake up early in the morning. Other factors can also interfere with sleep. Stress, depression, anxiety, and worries about school or social life may keep kids awake at night. Late-night use of phones, tablets, and other devices makes it harder to fall asleep as well. The blue light from screens can signal to the brain that it is still daytime which disrupts the body’s natural sleep signals. In some cases, medical issues such as iron deficiency can also cause symptoms like leg cramps or involuntary movements that disturb sleep.

To help prevent sleep-related problems, it's important to establish healthy routines that make it easy for kids to fall and stay asleep. Encouraging daily physical activity is beneficial, as regular exercise supports overall health and can improve sleep quality. However, make sure your child avoids intense exercise too close to bedtime, as that can make it harder to wind down. Parents can also help teens avoid overscheduling. Between homework, sports, and other activities, some teens have very little downtime in the evening. Allowing time to relax before bed can make it easier for the body to transition to sleep. Limiting screen use before bedtime is another important strategy. It is recommended to turn off phones, tablets, computers, and televisions at least one hour before bedtime to prevent sleep disruption. Charging devices outside the bedroom can also reduce the temptation to keep scrolling late at night. 

Diet also plays a significant role in sleep. Eating dinner several hours before bedtime and avoiding caffeine later in the day can help prevent sleep disturbances. Because caffeine can remain in the body for many hours, teens should avoid caffeinated drinks after lunchtime. It's also important to create a comfortable sleep environment. A cool, quiet, and dark bedroom helps signal to the body that it is time to sleep. If your child is struggling with stress or anxiety, relaxing activities before bedtime, such as reading a book, listening to soft music, stretching, journaling, or meditation, can help teens clear their minds and prepare for sleep. Remember that it's always best to maintain a consistent sleep schedule. When kids go to bed and wake up at the same time every day, they have an easier time getting regular sleep. 

If your teen continues to have trouble falling asleep or staying asleep, call our office. Our pediatricians can help determine the underlying problems and provide guidance and/or treatment options.