07 Oct Why Teens Need More Sleep and How to Help Them Get It

As a hard-core night-shift nurse of almost 30 years, I know a thing or two about sleep. Like any true night-shifter, I obsess about it, I protect it, and I love it. Getting a full night’s sleep is something we night-shift nurses dream of, yet despite knowing all of the tips and tricks, we rarely get. Recently, through the fog of my own messed up sleep, I’ve noticed that my pre-teen son was also struggling with sleep. I often get sweet little texts in the middle of night, letting me know that he is unable to sleep. Always an early riser, his sleep and wake habits have changed. Now he’ll sleep until almost noon, if permitted. Then, if possible, he would nap in the afternoon, starting the cycle all over again. I knew he needed more sleep, and I had to help him get it.

Getting a good night’s sleep is important for everyone but it is especially critical for rapidly growing teens. Unfortunately, according to the National Sleep Foundation, most teens are not getting the recommended 9 hours of sleep per night. In fact, reports show that only 15% of teens say they get 9 hours of sleep on school nights! This means 85% of our teens are navigating their days in a sleep deprived state, and could probably use some help.

Why Teens Need Sleep

There are many reasons why teens need more sleep. For one, during adolescence, boys’ and girls’ bodies produce more of the hormone melatonin later in the evening, making it harder for them to fall asleep early. Additionally, as teens transition from childhood to adulthood, their internal clocks (circadian rhythms) shift so that they feel more alert in the evening and want to stay up later. Add to this early morning classes, after-school activities and sports, part-time jobs, and active social lives, it’s no wonder teens are perpetually tired.

This lack of sleep can lead to moodiness, trouble with focus and poor grades, athletic injuries, car accidents, and a host of health problems, including a depressed immune system, weight gain and high blood pressure. Yet even with these hormonal and biological changes working against them, there are ways that we as parents can help our teens get more sleep.

Create a Bedtime Routine

Create a bedtime routine and stick to it as much as possible – Just like when they were toddlers, adolescents do best when they have a regular bedtime routine. A calming activity such as reading or taking a bath helps signal to the brain that it is time to slow down and prepare for sleep. Once the routine is established, try to stick to it as much as possible, even on weeknights and weekends.

Limit Electronics

Limit electronics use before bed and in bed. This is a big one for teens, but it’s important. Too much screen time before bed can make it harder to fall asleep and can also disrupt sleep once you do drift off. The blue light emitted from screens suppresses melatonin production making it harder to fall asleep. To avoid this issue, you can work out a “media curfew” together with your teen, where all electronics must be turned off at least 30 minutes before bedtime. In our home, we also turn off the wi-fi.

Create an Environment Conducive to Sleep

Keep bedrooms dark, cool and quiet. Create an environment in your teenager’s bedroom that is conducive to sleep. This means keeping lights low in the evenings and making sure their room is cool (between 60-67 degrees Fahrenheit is ideal).background noise can also be disruptive so if possible, try to eliminate any noise coming from outside the bedroom or from within the house by using a fan or white noise machine. My son’s fish tank filter and bubble system works well for this.

Consider Supplements

Consider supplements such as magnesium or melatonin (check with your doctor first!). Most of us are deficient in magnesium. And if your teen is on any medications, their melatonin production may be suppressed. This is a common effect with many pharmaceuticals.

Use Essential Oils

You may also want to diffuse essential oils, such as cedarwood, in your teen’s bedroom. This was a game-changer for us, and is something that we have done for years. Each bedroom in our home has it’s own diffuser and set of bedtime oils to choose from.

By helping to create a relaxing bedroom environment, and encouraging your teen to practice an established bedtime routine, which includes disconnecting from electronics, parents can help their teen get the restful sleep that they need to thrive.

Try one or all of these tips to help your teens get the sleep they need! You may even benefit from them too!