Why Teens Need More Sleep Than They Are Getting
Sleep deprivation can be summed up as a chronic lack of adequate sleep. Too little sleep—even one hour less a night—develops over time into a sleep debt. This sleep debt can accumulate and is only wiped out when enough sleep is obtained. And sleeping more on weekends may not completely erase the debt. Switching back and forth from late hours on weekends to early hours on weekdays may even exacerbate the problem.
If sleep debt becomes too great, it causes sleepiness and can negatively affect performance, concentration, reaction time, memory, mood, and behavior control. A teen’s physical growth can even be affected by a chronic lack of sleep, since growth hormone is most active during sleep.
Teens need 8-10 hours of sleep per night, yet on average get around 7 hours. Not getting enough sleep is only part of the problem, as sleep patterns also change during adolescence. Changes related to puberty cause the sleep hormone melatonin to be released later in the day, which alters the circadian rhythms and, in turn, the sleep-wake cycle. The result is teens fall asleep later and wake up later. While this altered schedule is recognized as a normal part of puberty, it has not changed the fact that many middle and high schools have early start times, cutting into possible sleep time.
One of the most troubling effects of sleep deprivation is a drop in memory and attention, making learning more difficult and negatively impacting school performance.
In a study published in
Child Development, researchers studied the sleep habits of 3,120 high school students. They then compared sleep habits to mood, school performance, and behavior. They found that struggling students went to bed 40 minutes later and had 25 fewer minutes of sleep than the students earning better grades. The students who got less sleep also experienced increased sleepiness during the day, depressed mood, and behavior problems. Even this small difference in sleep seemed to affect the way adolescents functioned during the daytime.
About one third of children and teens aged 2-19 years are either overweight or
, which may lead to serious consequences, like a shortened life expectancy in adulthood. What role does sleep play? Studies have shown that shorter sleep duration in children and teens increased the risk of them being overweight and obese. Studies have also found that children who try get catch up sleep on the weekends and holidays may actually be able to reduce their risk for becoming overweight or obese.
Depression and Other Disorders
Too little sleep can also contribute to a negative self-image and
. A study in the journal
Sleep Medicine looked at the rate of depression among those with various sleep disorders. While previous studies centered on
, the researchers broadened their study to include
, inadequate-sleep-and-wake hygiene, and
restless leg syndrome
The results showed a high rate of depression in people with sleep disorders. Over half of the 917 study participants were found to have some form of depression, while 3.5% experienced a moderate or severe form of depression. The researchers recommended that sleep deprived people should routinely be evaluated for depression.
The National Highway Traffic Safety Administration attributes 100,000 crashes annually to drowsy drivers. Sleepiness and driving are a lethal combination because of slower reaction times, decreased attention, and a slower rate of information processing. Young drivers, especially those 16-29 years old, are among the highest at risk for drowsy driving.
In a study in the journal
Human Factors, driving performance of sleep-deprived subjects was compared to those who were alcohol impaired. Sixty-four participants were tested. Some were partially deprived of sleep, receiving only 4 hours of sleep the night before testing, while others received no sleep the night before testing. The rest were given alcohol to induce a blood level of 0.07%. All participants were then tested during 2 hours of simulated driving. Two groups, the alcohol group and the no-sleep group did poorly when trying to stay in the lane while driving, and the researchers termed their driving safety as critical. The partially sleep-deprived group experienced a decline but was categorized as non-critical.
Getting enough sleep is more than a good idea. It restores us both physically and mentally. If your teen is irritable, has difficulty waking, or falls asleep spontaneously, sleep deprivation may be the culprit. Have your teen try the following steps to create a balance between sleep and a busy calendar:
- Establish a calming bedtime routine.
- Avoid stimulating activities, like computer games or television, before bed.
- Steer clear of caffeine, nicotine, or other stimulants within a few hours of your normal bedtime.
- Keep to a regular bedtime, even on weekends.
- Make sure the bedroom is conducive to sleep—drawn blinds and no lights, TV, cell phone, or computer.
- Sleep in on the weekends, but no more than 2-3 hours later than normal.
- Restrict your napping to 30 minutes or less during the day. Napping more than 30 minutes or later in the day can interfere with your nighttime sleep schedule.
- Achieve a balanced schedule and avoid overloading.
Also, you can be a role model for your teen by having good sleep habits of your own.
National Sleep Foundation
Nemours Kid's Health
Better Sleep Council Canada
2011 National Institutes of Health Sleep disorders research plan. National Heart, Lung, and Blood Institute website. Available at:
http://www.nhlbi.nih.gov/health/prof/sleep/201101011NationalSleepDisordersResearchPlanDHHSPublication11-7820.pdf. Accessed December 14, 2015.
Dahl RE, Lewin DS. Pathways to adolescent health: sleep regulation and behavior.
J Adolesc Health. 2002;31(6 Suppl):175-184.
FAQs: drowsy driving. AAA Foundation for Traffic Safety website. Available at:
https://www.aaafoundation.org/faqs-drowsy-driving. Accessed December 14, 2015.
How much sleep do I need? Nemours Kid's Health website. Available at: http://kidshealth.org/teen/homework/health/how%5Fmuch%5Fsleep.html. Updated March 2013. Accessed December 14, 2015.
Obesity in children and adolescents. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated November 20, 2015. Accessed December 14, 2015.
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J Am Acad Child Adolesc Psychiatry. 2000;39(12):1549-1456.
Repaying your sleep debt. Harvard Medical School Family Health Guide website. Available at: http://www.health.harvard.edu/fhg/updates/Repaying-your-sleep-debt.shtml. Updated August 1, 2007. Accessed December 14, 2015.
Teens and sleep. National Sleep Foundation website. Available at: https://sleepfoundation.org/sleep-topics/teens-and-sleep. Accessed December 14, 2015.
Vandeputte M, de Weerd A. Sleep disorders and depressive feelings: a global survey with the Beck depression scale.
Sleep Medicine. 2003;4:269.
12/14/2009 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Wing YK, Li SX, Li AM, Zhang J, Kong AP. The effect of weekend and holiday sleep compensation on childhood overweight and obesity. Pediatrics. 2009;124(5):e994-e1000.
2/5/2015 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Hirshkowitz M, Whiton K, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Journal of the National Sleep Foundation. Available at: http://www.sleephealthjournal.org/article/S2352-7218%2815%2900015-7/fulltext. Published January 14, 2015. Accessed February 5, 2015.