About six out of 10 middle school students and seven out of 10 high school students don’t get enough sleep, reports the Centers for Disease Control and Prevention (CDC).
Some teens stay up late to study or do their homework, while others spend the night watching TV or chatting online. In the long run, these habits can affect mental health and school performance.
But how much sleep do teenagers need?
The CDC recommends eight to 10 hours of shuteye per night, but these numbers are not set in stone.
Your child may need to sleep longer, depending on his schedule, activity level, and other factors. Teen athletes, for example, require more rest to recover from training and perform at their peak.
As a parent, it’s your responsibility to make sure your teen gets enough sleep. Below we’ll discuss the latest sleep recommendations for teenagers and why they matter.
How Much Sleep Do Teenagers Need?
Sleep deprivation among teens is a global epidemic, points out Stanford Medicine. The same source states that nearly 90% of U.S. high school students don’t get enough shuteye. This number is much higher than that reported by the CDC.
As William Dement, MD, Ph.D. told Stanford Medicine, sleep deprivation prevents teens from reaching their full potential in school and on the sports field. At the same time, it affects their mental and physical health.
The CDC, the American Academy of Pediatrics, and other health organizations recommend anywhere between eight and 10 hours of sleep per night for teenagers ages 13 to 18. Children ages six to 12 should aim for nine to 12 hours of sleep per sleep. Yet, most adolescents don’t meet these guidelines.
Sleep Recommendations for Teen Athletes
While sleep requirements vary from person to person, experts agree that teens should get at least eight hours of shuteye per night. Teenagers who are recovering from injuries or illnesses, as well as those who play sports, may need more sleep.
For example, a 2009 study published by the American Academy of Sleep Medicine assessed the effects of sleep on sports performance in college athletes ages 18 to 21.
Subjects were asked to extend their sleep to 10 hours per night for five to six weeks.
By the end of the study, they had faster sprint times, increased hitting accuracy, and improved overall performance.
Stanford Medicine reports that extended sleep may improve reaction time, sprint time, mood, and energy levels. Teen athletes who get less than eight hours of sleep per night are 1.7 times more likely to sustain an injury than those sleeping for at least eight hours.
These findings suggest that young athletes should aim for eight or more hours of rest per night to avoid injuries and perform optimally.
Is Your Teen Getting Enough Sleep?
Sometimes, it can be hard to tell if a teen gets enough sleep. You might see your child going to bed at 10 P.M., but you don’t really know whether he’s sleeping or watching videos on YouTube.
The average teenager sleeps for about seven hours per night, according to Nationwide Children’s Hospital. The same source states that most teens need exactly nine hours and 15 minutes of sleep to function optimally.
So, how can you tell if your child isn’t getting enough shuteye?
For starters, you may notice changes in his mood and behavior. Sleep-deprived teens are often moody and cranky, says Nationwide Children’s Hospital. They also tend to engage in risky behaviors, such as reckless driving or alcohol use.
Let’s see other warning signs:
- Difficulty waking up in the morning
- Falling asleep during classes
- Increased anxiety and depression
- Slower physical reflexes
- Lack of enthusiasm
- Diminished mental focus
- Low impulse control
- Diminished sports performance
- Poor school performance
- Shortened attention span
- Irritability and aggression
The experts at Winchester Hospital warn that sleep-deprived teens are more likely to experience weight gain, depression, and learning problems. They may also have difficulty staying focused, which can lead to drowsy driving and reduced school performance.
This brings up the question, what causes sleep issues in teenagers? Should you blame the school system, modern technology, or stress? Let’s find out.
Why Don’t Teenagers Get Enough Sleep?
Many adults wish they could get more sleep, but they’re caught between work, family life, and other responsibilities.
Your child, on the other hand, doesn’t have to worry about these things. So, what’s stopping him from getting a good night’s sleep?
U.S. News reports that many teens spend at least three hours on homework each night. As Stanford Medicine notes, students are overwhelmed by school responsibilities.
There is also the pressure to work hard.
Teens often find themselves having to take on additional homework, play sports, participate in extracurricular activities, and get a job—all at once.
Modern technology doesn’t make things easier. On the contrary, today’s teens spend hours online and can’t imagine life without their smartphones or other gadgets.
About 72% of them bring mobile phones into their bedrooms, according to Stanford Medicine. Many teens also listen to music online or play video games late at night.
The blue light emitted by electronic devices suppresses melatonin, the so-called “sleep hormone,” affecting sleep. That’s why health experts recommend avoiding bright screens and LED lights at bedtime.
What Can You Do About It?
Teenagers are genetically wired to go to bed late, says Stanford Medicine. That’s why they often have a hard time falling asleep before 11 P.M. Homework and online distractions can further contribute to sleep deprivation.
As a parent, there are a couple of things you can do to help your teen get more sleep. Use these tips as a starting point:
#1. Keep a consistent bedtime routine.
Encourage your child to go to bed at the same time every night, including on weekends.
If he stays up late on Fridays and Saturdays, he will also wake up later than usual. This can affect his internal clock, making it harder to wake up early and feel fresh in the morning on school days.
#2. Limit screen time.
Talk with your teen about the effects of blue light on sleep so he can understand the reasoning behind your request to avoid bright screens at night.
#3. Encourage healthy eating.
Let your teen know that eating large or heavy meals before bedtime may cause discomfort during sleep. Encourage him to make smart food choices and prioritize his health.
#4. Create a sleep-friendly bedroom.
Depending on where you live, you may need to soundproof your child’s bedroom to prevent external noise from getting in.
Get blackout blinds or thicker curtains if there’s too much light in his room. Wash his bedsheets regularly and keep the whole place dust-free by vacuuming at least once a week.
#5. Dial down the thermostat.
Set the temperature between 60 and 67 degrees Fahrenheit during the night. A bedroom that’s too hot can lead to frequent awakenings and affect sleep.
#6. Cut back on caffeine.
Teenagers should have no more than one cup of coffee, or 100 milligrams of caffeine, per day. If your teen has trouble falling asleep, limit his caffeine intake after lunchtime. Note that many teas and soft drinks contain caffeine, too.
With that being said, you might want to check out our guide on how to fix your sleep schedule for other tips.
When Should You Seek Medical Help?
Some teenagers have a difficult time falling and staying asleep because of an underlying condition, such as anxiety, depression, obstructive sleep apnea, or ADHD.
Obese teenage boys, for example, are more likely to develop obstructive sleep apnea than their peers. If left unaddressed, this disorder can lead to impaired growth, learning problems, and heart disease.
Sleep problems are also common among children and teens with attention deficit hyperactivity disorder (ADHD).
This condition can make it difficult to wind down at night and wake up in the morning. Plus, it may increase the likelihood of nightmares and sleep disorders.
Anxiety plays a role, too, as it can lead to insomnia and chronic sleep deprivation. Sleep problems fuel anxiety, causing a vicious circle, warns the Anxiety and Depression Association of America.
Also, note that corticosteroids and other medications can affect your child’s sleep. If your teen is under medical treatment, let his doctor know about your concerns. He may recommend a different drug that doesn’t have these side effects.
Generally, you should contact a healthcare provider if your child snores loudly, sleepwalks, or shows signs of anxiety and depression. Insomnia, frequent nightmares, and excessive daytime sleepiness may indicate an underlying disorder, too.
Help Your Teen Get a Good Night’s Sleep
Sleep has a major impact on teenagers’ mental and physical health. If your child is sleep-deprived, he may not be able to keep up with his peers and perform well in school.
Over time, sleep deprivation can lead to chronic insomnia and behavioral problems.
We hope we have answered your question, how much sleep do teenagers need? After reading this guide, you should have the information you need to help your teen get more shuteye.
Most importantly, set a good example. If you go to bed late, your child will likely do the same. Encourage your family to prioritize sleep and develop a healthy bedtime routine.
FAQ
Teens need between 8.5 to 10 hours of sleep per night. This is actually an hour more of sleep than they needed at age 10.
Assuming that they wake up by 7 am (for school, or likewise), a 14-year-old would need to go to bed by 10 pm to get enough sleep. For earlier or later wake-up times, adjust accordingly.
At 17 years old, your child is only 1 year away from being a full-fledged adult. It is unlikely that a 17-year-old would need a bedtime, as they are usually mature enough to feel the effects of not getting enough sleep. If your child is having trouble making this connection, you may want to consider a bedtime for your teen or a simple alarm or light to remind them that it’s time to wind down.
In most cases, 7 hours of sleep is not sufficient for peak performance, brain development, and growth for your teen. Try encouraging an extra hour or two of sleep to get closer to the targetted 8.5 – 10 hours.
Citations
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