Teen Sleep Patterns: Understanding and Supporting Healthy Habits

By: Julie Peloza, LPC

Are you tired of feeling tired? Well, you are not alone - many teenagers feel tired. It is actually estimated that up to 40% of teens feel they are too tired most of the time. Poor sleep hygiene can lead to numerous unwanted outcomes, including depressed mood, shortened attention span, reduced academic performance, memory impairment, and poor decision-making. So, we all know that sleep is important, but why is it?

Why Sleep is Important?

Did you know the average teen needs about 9-10 hours of sleep a night? Well, on average, teens only get about 6.5-7.5 hours of sleep. Sleep is important for everyone because it is how the body repairs itself. During this time, sleep allows our body the energy to fight off illness, prevent infections, rebuild our muscles, and even help our brains function better (ever have trouble focusing after a night of little rest?). Teens in particular benefit from more sleep since the teenage years are a period of fast physical, emotional, and intellectual growth.

Sleep Challenges  

Teens face a number of challenges which can impact sleep quality. Some are under the teen’s control and some are not. Let’s explore some common sleep challenges:

• Early morning school start times

• Homework

• Working or after-school activities

• A natural shift in circadian rhythm, which makes it harder to go to bed early and wake up early for school

• Chores

• Using screen-based devices at bedtime - light cues the brain to stay awake!

• Sleep disorders

Many teens overschedule themselves with activities which leads to little time for self-care and rest. As a result, relaxation and social activities typically happen at the expense of sleep.

Tips for Teens

• Choose a relaxing bedtime routine - drink warm tea, take a bath, try meditation or other mindfulness activities, such as progressive muscle relaxation (read more here: https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia).

• Avoid screens such as phones and computers at bedtime.

• Avoid stimulants, such as coffee or other caffeinated beverages, in the late afternoon and evening.

• Follow the same routine every night and set-up a regular wake-up time.

• Engage in physical activity during the day so you are more tired at night.

Remember, it takes time to build healthy habits. Follow the same bedtime routine for at least 4 weeks to make your brain associate the routine with sleep!

Tips for Parents

• Consider encouraging an earlier bedtime on Sunday nights to prepare for the school week.

• Help your teen to better manage their after-school commitments to free up time for relaxation and sleep.

• Work with your teen on setting appropriate time limits for any stimulating tasks, such as homework or TV. Encourage relaxing activities at bedtime such as reading.

Sleep hygiene is crucial to having a good night's rest. Meeting with a counselor can also be beneficial for improving sleep hygiene. Counselors and clients can work together to identify current sleep habits, identify symptoms and sources of sleep deprivation, discuss therapeutic interventions to address stress, explore underlying concerns and healthy sleep habits, and provide support while working toward goals. 

You don’t have to face sleep challenges alone. Consider contacting the Mental Wellness Center and making an appointment for support.