Sleep is essential for teenagers’ growth, health and wellbeing. Yet many teens struggle to get enough high-quality sleep on a regular basis. Getting insufficient sleep impacts teens’ mental health, physical health, safety, productivity and success in school.
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How Much Sleep Do Teens Need?
Experts recommend that teens ages 14-17 need 8 to 10 hours of sleep per night. Unfortunately, research shows that most teenagers in this age group get an average of less than 8 hours of sleep on school nights. This persistent sleep deprivation can have serious consequences.
Consequences of Inadequate Sleep
Insufficient sleep negatively impacts almost every area of a teenager’s life. Studies link lack of quality sleep to:
- Impaired cognitive function and reduced academic performance
- Increased risk of illnesses like colds and the flu
- Higher risk of mental health issues like depression and anxiety
- Increased risk of accidents and injuries
- More impulsive behaviour and poor decision making
Additionally, sleep deprivation impairs teens’ ability to cope with stress, emotions and interpersonal relationships. It can also lead to increased use of stimulants like caffeine, nicotine or prescription medications to counter daytime sleepiness. Over time, chronic sleep loss in adolescence may even increase risks for medical conditions like obesity, heart disease and diabetes later in life.
Setting Teens Up for Healthy Sleep Habits
Getting enough sleep is a vital component of good health for growing teens. Here are some tips for teens and parents to promote better sleep:
Create a Wind-Down Routine
Having a consistent, screen-free relaxing bedtime routine signals to the brain and body that it’s time to unwind and prepare for sleep. This could include activities like reading, journaling, listening to calm music or taking a bath.
Power Down Electronic Devices
The blue light emitted from phones, tablets, computers and TVs suppresses melatonin production which is essential for sleep. Turn off all devices at least one hour before bedtime. Consider removing screens from the bedroom entirely.
Ensure the Bedroom is Optimal for Sleep
An ideal sleep environment should be cool, quiet and dark. Use blackout curtains, a fan or white noise machine if necessary to create a restful atmosphere. Also, ensure the mattress and bedding are comfortable.
Set a Regular Sleep Schedule
Having a regular bedtime and wake-up time programmes the body’s internal clock for better sleep-wake regulation. Try to stick to this schedule during weekends and holidays too.
Talk to Your Teen About Their Sleep
Open and ongoing conversations about the importance of sleep can motivate teens to take it more seriously. If they continue struggling with sleep issues, consult a doctor. Certain medical conditions or mental health issues may underlie their insomnia or fatigue.
Supporting Sleep for Foster Teens
Teenagers in foster care face additional barriers to getting enough sleep, including increased stress and anxiety, as well as having less stability and structure around bedtimes. Foster teens may struggle with undiagnosed mental health issues like depression or trauma that disrupt sleep. Frequent moves between homes can also disturb healthy sleep patterns.
When fostering, you should prioritise sleep health for foster teens. Ensuring foster teens get adequate rest gives them the best chance to heal, thrive and succeed despite difficult circumstances.
Supporting teens in developing and maintaining good sleep habits provides a critical foundation for their growth into happy, healthy adults.
