Is Your Teen Getting Enough Sleep?

A teen’s natural sleep cycle — their circadian rhythm — changes during adolescence, making it more difficult to fall asleep earlier in the evening. Yet, at the same time, they may require more sleep time than they did at age 10. 

At Child & Adolescent Health Center, we understand your teen’s challenges when it comes to dealing with new sleep patterns among all of the other changes and demands of their young lives. 

Your role as parent should support these changes, helping your teen find a new sleep pattern that fits in with their physical and mental development. Is your teen getting enough sleep? Let’s take a look at what medical science has to say on the topic. 

Sleeplessness and stress

It’s natural that as your teen’s natural bedtime pushes later into the night, they compensate by sleeping later through the day. That would be fine if every night was Friday and they could sleep until noon each Saturday. 

However, school and other commitments may mean earlier waking times than their bedtimes support. Too little sleep on a chronic basis has adverse impacts on health and well-being.

American teens don’t get enough sleep at night. Recommended sleep time ranges from 8-10 hours, according to most experts, but individual needs vary widely. As many as 70% of teens in the country may have some level of active sleep deprivation. You may witness this in your own child through symptoms like:

• Dependence on stimulants like caffeine and nicotine
• Reduced cognitive ability, including attention deficits and memory retention
• Mood changes 
• Weak mood regulation
• Risk-taking behavior
• Weak decision-making skills

These could be signs of sleep deprivation in your teen, resulting from changes in their circadian rhythm. 

Challenges for your teen’s sleep cycle

Needing sleep and getting sleep come into conflict during the teen years. Certain factors in your child’s life can make it a challenge to get a solid night’s sleep. Contributing factors causing sleep deprivation include:

• Biological changes to the sleep drive slow, pushing back tiredness and natural bedtimes
• Schedules for school or other activities require early wake times
• School, social, and work commitments make greater demands on their time
• Late-night screen time may push back effective bedtimes, even if your teen is in bed

While adolescence can seem like a peaceful period of life, free from pressures and responsibilities of adulthood, many teenagers struggle with stress. Teens live full lives, including changes and new experiences occurring often. 

Helping your teen find ways to rest and recharge may be the assistance they need to get over the sleep cycle challenge. 

Helping your teen manage their sleep

While your independence-minded teen rails against being told when to go to bed, don’t underestimate how much your support can help even the most stubborn resistance. 

Instead of dictating a bedtime, give support for a regular sleep schedule. Sleep can’t be banked or caught up. If they’re not getting enough overnight sleep, suggest a 15- to 20-minute after-school power nap, as well as encouraging them to set their own regular bedtime. 

Even if your teen is joining you for a morning cup of coffee, discourage the use of stimulants later in the day. This includes caffeine, nicotine, energy drinks, gaming, electronic devices and more. 

Be patient, and make it clear you’re trying to help them find the patterns that work best for them in the face of what comes down to a biological issue. 

When sleep problems persist, contact us at Child & Adolescent Health Center in Lathrup Village Michigan. Call or click to schedule an appointment today.