Healthy sleep habits for teens and tweens

For teens especially, a significant amount of mental, physical, social and emotional development occurs, which requires quality sleep. While we know getting adequate sleep is important, 60-70% of teens are not getting the recommended amount of sleep on school nights.

Recommendations for teens and sleep

While the recommended amount of sleep for teens and tweens provides a general guideline, it’s essential to recognize that every child is unique, and their sleep needs may vary. Some kids may require more sleep than the suggested range, while others may function well with slightly less. Pay attention to your child’s mood, behavior and overall well-being to determine if they’re getting enough sleep.

The standard recommendations are as follows:

• School-age (6-12 years): 9-12 hours
• Teen (13-18 years): 8-10 hours

If your tween or teen regularly struggles to wake up in the morning, feels drowsy during the day or has trouble concentrating, it may indicate that they need more sleep. On the other hand, if they wake up naturally feeling refreshed and alert, they’re likely getting an appropriate amount of sleep for their individual needs.

Challenges in getting adequate sleep

Considering all the expectations and requirements of teens, it can be hard to get to bed early enough to get the recommended hours of sleep. From homework and socializing to sports and chores, waking up and being at school by 8:00 a.m. can feel daunting. Many teens are accustomed to getting to bed later to accommodate overscheduled evenings. Often the first thing to get cut is sleep.

Nearly 90% of teens keep at least one device in their bedroom at night. Screen time can interrupt their ability to go to sleep because of the light from the screen. Light can impact the release of melatonin, which helps us feel sleepy. Having the mind actively engaged can continue to release dopamine, which could keep your kid awake longer. The solution: keep electronics outside of the bedroom at all times.

Some teens can have trouble sleeping due to underlying sleep conditions. Disorders like sleep apnea, restless legs syndrome or narcolepsy can amplify sleep struggles. Mental health conditions like anxiety and depression can also cause a challenge in quality sleep.

Effects of sleep deprivation for teens and tweens

Teens who usually get too little sleep are more likely to struggle in school. Sleep deprivation affects your memory, concentration and motivation. On the other hand, adequate sleep sharpens thinking, boosts creativity and focuses attention.

Lack of sleep can affect mood and cause irritability and exaggerated emotional reactions. Emotional development can be negatively impacted by prolonged sleep deprivation. Increased symptoms of anxiety, depression and suicidal thoughts and behaviors can also be linked to prolonged sleep deprivation.

Virtually every system in the body is impacted by sleep. Adequate sleep helps regulate hormones, strengthens the immune system and enables muscle and tissue recovery. Chronic lack of sleep in adolescence can contribute to abnormal blood pressure and cholesterol levels, which could lead to a higher risk of diabetes and cardiovascular problems down the road.

Sleep deprivation can affect the development of the frontal lobe of the brain. This part of the brain is critical to control impulsive behavior. As a result, when teens have a chronic lack of sleep, they are more likely to engage in high-risk behaviors. Behaviors like impaired driving, texting while driving, drug and alcohol misuse, smoking, risky sexual behavior, and fighting are common among teens who get too little sleep.

Lack of sleep can also reduce reaction times in line with that of alcohol consumption. Drowsy driving can be amplified by a lack of driving experience and a higher rate of distracted driving.

Tips for establishing healthy sleep habits

Healthy sleep habits are crucial for tweens and teens to ensure they get the restful sleep their growing bodies and minds need. Implementing a few simple strategies can help your child create a sleep-friendly environment and routine that promotes better sleep quality and duration. Consider the following tips to guide your tween or teen toward healthier sleep habits:

• Creating a consistent sleep schedule, including on weekends and a pre-bed routine, can help with relaxation and faster falling asleep.
• Create a sleep environment that is conducive to sleep. Ensure the room is cool, dark and quiet. Find a supportive mattress and pillow.
• Limit caffeine intake in the afternoon and evening for better sleep.
• Put away electronic devices at least 30 minutes before bedtime and avoid checking them at night.
• Regular physical activity daily is important to help the body rest at night. Try to avoid strenuous exercise in the evening.

The role of parents and caregivers in supporting healthy sleep

As with most things, having conversations with your tween or teen is a great place to start. Talking to them about the importance of sleep will help them understand why it is so important. Setting a bedtime and sticking to it will help establish boundaries around getting enough sleep to reduce daytime drowsiness. Parents can also help their teens avoid overscheduling and balance their commitments to allow adequate time for sleep.

Prioritizing sleep is essential for the overall well-being and development of tweens and teens. By understanding the recommended sleep duration, recognizing the challenges they face in getting enough rest and being aware of the negative effects of sleep deprivation, parents and caregivers can better support their children in establishing healthy sleep habits.

Fostering good sleep habits during these formative years can set the foundation for a lifetime of healthy sleep and overall wellness. Mount Nittany has a pediatric team that can partner with our sleep lab for additional help.