Healthy sleep improves emotional functioning in teens, helping manage anxiety, depression, and stress. The National Sleep Foundation’s 2024 Sleep in America® Poll found that teens who get the recommended 8-10 hours of sleep nightly have lower depressive symptoms. This benefit is due to sleep’s role in regulating emotions and maintaining mood stability.
Conversely, poor sleep is linked to mood swings, irritability, and increased emotional reactivity. The same study showed that nearly 70% of teens dissatisfied with their sleep reported higher depressive symptoms. Adequate sleep builds emotional resilience, helping teens navigate adolescence’s challenges with a more positive outlook.
While the teen brain is in a stage of rapid development, a good night’s rest is one critical piece as they develop. As children switch to their teenage years, studies have found a new phenomenon: sleep-phase delay. A teen’s circadian rhythm shifts to a later time causing their internal biological clock to delay. On average, the delay affects falling asleep two hours later than as a child.
Teens’ natural “body clock” shifts during adolescence, causing them to stay up later at night and feel alert later in the morning. This change is normal and can persist until their early 20s. Understanding this helps parents support their teens’ sleep needs and adjust expectations accordingly.
Ensuring that teenagers get sufficient sleep is crucial for their overall health and well-being. Parents can support their teens in achieving optimal rest by encouraging good sleep hygiene through these daytime and nighttime tips from the National Sleep Foundation:
Daytime Tips for Teenagers:
1. Exposure to Light: Encourage your teenager to get sunlight or bright light exposure as soon as possible after waking up. This natural light helps regulate their circadian rhythm, boosting alertness during the day and promoting deeper sleep at night.
2. Regular Exercise: Physical activity is essential for good sleep. Encourage your teen to engage in regular exercise, whether through sports, extracurricular activities, or simply a daily 30-minute walk. Physical activity can significantly enhance the quality of their sleep.
3. Consistent Mealtimes: Maintaining regular meal schedules can positively impact sleep patterns. Encourage your teenager to eat breakfast, lunch, and dinner at consistent times each day. A regular routine helps stabilize their internal clock, making it easier to fall asleep and wake up at the desired times.
Nighttime Tips for Teenagers:
1. Avoid Stimulants: Advise your teenager to avoid caffeine in the late afternoon and evening, as it can interfere with their ability to fall asleep. Similarly, discourage late-day naps, as they can reduce sleep drive. If necessary, a brief afternoon nap is preferable. Also, avoiding heavy meals and nicotine before bedtime can contribute to better sleep quality.
2. Relaxation Routine: Help your teenager establish a calming pre-sleep routine. This can include activities such as meditation, listening to soothing music, dimming the lights, or reading a book. Encourage a consistent bedtime and wake-up time, even on weekends, to maintain a stable sleep schedule and avoid the Monday morning struggle.
3. Optimal Sleep Environment: Create a sleep-friendly environment in your teenager’s bedroom. Ensure the room is dark, quiet, and cool. Encourage them to put away electronic devices before bed, as the stimulation from screens can interfere with sleep and condition the brain to stay awake.
By implementing these tips, parents can help their teenagers become well-rested and more alert, improving their overall health and daily functioning.
Call Alaska Sleep Clinic today for a free sleep assessment. As the only independent sleep lab in Alaska with a Pediatric Sleep Medical Director, we have the expertise to help your son or daughter improve their sleep and their life!
