Is Your Teen Getting Enough Sleep?

 Most teens suffer from some degree of sleep deprivation. However, just because insufficient sleep is common doesn’t mean it’s not problematic. 

The teen years are an important stage of their growth and development. Because of this, teens need more sleep than adults. Teens need about nine hours of sleep each night to feel alert and well-rested. Yet the average American teen logs between 7 and 7 ¼ hours.

Here’s what the board-certified pediatricians at Rise & Shine Pediatrics in South Plainfield, New Jersey, want you to know about your teen and sleep.

The stress of sleeplessness

We all struggle when we don’t get enough sleep, but unique factors in your teen’s life and biology make overtiredness even more challenging for them than for adults.

Studies show that many US teens don’t sleep enough at night, adversely impacting their health and well-being. Insufficient sleep can lead to problems, including:

• Mood disturbances and poor mood regulation
• Risk-taking behaviors
• Decreased cognitive ability, including memory and attention issues

Whether your teen is taking an important test or driving through a busy intersection, their awareness, alertness, and good decision-making skills must be at their best. If your teen is too sleepy, they may struggle with school, have mood issues, or even engage in dangerous behaviors.

Factors that disrupt a teenager’s rest

Many factors make a solid night’s sleep challenging. Teens experience 

changes in their production of melatonin, the sleep hormone. That’s why they may appear more awake at midnight than at the dinner table.

In addition to biological factors, your teenager might be dealing with:

• Early start times for school or other activities require them to wake up too soon
• Increased personal and school-related obligations are taking up more and more of their time
• Acccessive screen time

How you can help

Teenagers strive for independence, especially around personal choices like sleep schedules. However, don’t underestimate how much support at home can help even the most stubborn or resistant young people.

At home, try to maintain a regular sleep schedule. While it might seem tempting to “catch up” on sleep, your teen needs to build up a regular rhythm for sleep, not alternate under- and oversleeping. If your teen needs extra sleep, an early afternoon nap lasting 15-20 minutes can make a big difference.

Your teenager should avoid caffeine, smoking, alcohol, and other nonprescription drugs, as all of these can lead to increased sleep disturbances. Using stimulating technologies, like computers, gaming consoles, or television, right before bed can make it harder for your teenager to fall asleep.

Suppose you’re concerned about your teen’s sleep, either in terms of quality or quantity, the pediatricians at Rise & Shine Pediatrics can help. Call the office at 908-205-0632, or request an appointment online. We also offer telemedicine visits.