Optimizing Teen Sleep: Strategies for Better Rest and Well-Being

During the teenage years, a period containing cognitive, emotional, and physical changes, the importance of quality sleep cannot be exaggerated. Sleep serves as a foundation of healthy development, impacting their mental ability, physical well-being, and emotional regulation. 

MENTAL:

Sleep helps us think sharper, and increases attention, memory, and analytical thought (Suni, 2023). Whether studying for a test, learning an instrument, or even spending time with friends, sleep can affect our ability to do those activities. If a teenager weren't to get enough sleep, signs of significant drowsiness and a lack of attention would affect them. Our decision-making skills are affected by the amount of sleep we get (Suni 2023). Sleep deprivation affects the development of the frontal lobe of the brain, which is critical to control impulsive behavior. Some other factors of sleep deprivation are difficulty concentrating, a short attention span, and memory impairment.

PHYSICAL:

Studies have shown that teenagers who don't get a sufficient amount of sleep are more likely to participate in risky activities, such as drunk driving, drug and alcohol use, fighting, etc (Suni, 2023). Less sleep can make teenagers vulnerable to accidents and even worse, death. Drowsy driving is a common accident that's been related to sleep deprivation, which is a combination of driving when feeling fatigued. In general, more poor decisions are made when a person gets less sleep. Sleep means less energy in one's body, so a person can have slower physical reflexes.

EMOTIONAL:

A lack of sleep can affect a teenager's mood, including irritability, less enthusiasm, dramatic emotional responses, and moodiness in general. A significant amount of sleep deprivation can remarkably affect emotional development and more serious mental health problems, such as anxiety, depression, and suicidal behaviors.

HOW MUCH SLEEP IS ENOUGH?

Teenagers ages 13-18 are recommended to have 8-10 hours of sleep per night, however, that is subjective because some people function better with more or less sleep. Less sleep is found to be more prominent in females, and older teenagers, rather than younger adolescents (Suni, 2023).

CAUSES:

Teenagers usually develop a proneness to staying up late and sleeping in longer, which experts say affects the body's circadian rhythm. Our circadian rhythm is a 24-hour cycle that's part of the body's internal clock, which maintains our physical, mental, and behavioral changes throughout the cycle. Teenagers have a sleep drive that increases later in the night compared to other ages, meaning they don't feel tired until later in the evening. With a busy schedule full of school assignments, chores, social life, activities, etc. teenagers try to fit so much in a limited time each day, and won't allow adequate time for sleep. This is because many teenagers stay up late to finish assignments, or when hanging out with friends, which strengthens the "night owl" lifestyle. Electronic devices produce blue light, which suppresses the production of melatonin, a hormone that makes an individual feel tired before they go to bed. Studies have shown that over 89% of teenagers keep at least one device in their bedroom during the night, which increases the temptation of using one and therefore staying up later (Suni, 2023).

TIPS:

• Have a relaxing bedtime routine (ex: take a bath, do self-care, have a warm cup of chamomile tea!) This should be 30-60 minutes before you go to bed to wind down.

• Avoid screens, homework, loud music, or any activity in general that gets your mind pumping before you go to sleep.

• Don't consume stimulants (ex: coffee, energy drinks, etc) a minimum of 8 hours before you go to bed.

• Keep your bedroom dark and your sleeping area comfortable.

• Be active during the day so you feel more physically tired when you need to go to bed.

• Try to sleep and wake up at the same time every night so your sleep cycle is consistent.

• Naps should be about 15-20 minutes in the afternoon, and if longer it will be harder to fall asleep.