Is Your Teen Getting Enough Sleep?

When you're the parent of a teen, worrying comes with the territory. From their friends to their grades, you have lots on your mind. You might not think that their sleep is something you have to be concerned about. After all, they're circling adulthood — shouldn't your teen be trusted to get enough sleep?

In some cases, maybe. But teen sleep deprivation is causing a landslide of health and wellness problems, and it's not something you want to leave to chance. 

Here, Drs. Tina Floy and Trinidad Rojas of Wellness Pediatrics break down teen sleep, when you need to be concerned, and what you can do if your teen isn’t getting enough sleep. 

The facts

Knowing for sure if your teen is getting enough sleep starts with understanding a few facts. 

The American Academy of Sleep Medicine says that pre-teens need 9-12 hours of sleep every night, and teens should get about 8-10. But studies show that 73% of adolescents fall short of their sleep requirements. And the consequences are drastic. 

What's going on with my teen's sleep?

Usually, there's a combination of factors behind your teen's trouble with sleep. First, many teens — whether they realize it or not — take their sleeping cues from you. If you're not following best practices, chances are your kids aren't either. 

That said, teens have slightly different sleep cycles and needs than you do. Because their bodies are going through dramatic changes, their sleep schedules also vary. 

Some researchers point to these changes as an explanation for why teens want to stay up into the wee hours and sleep later in the morning; they're simply following their natural sleep cycle.

The problem is that most teens are on a schedule that conflicts with their body's sleep instincts. Schools begin at an hour that forces them to wake up earlier than they should, triggering an avalanche of fatigue, grogginess, and other cognitive issues during the day. 

But there's more to it than enforcing an earlier bedtime. Other factors disrupt your teen's sleep, including devices, homework load, caffeine consumption, extracurricular obligations, and mental health problems. Often these distractions create a vicious cycle.

For example, your teen may stay up late scrolling through their social media platforms, which keeps them from falling asleep when they should. 

Spending all that time on social media has been proven to lead to increased psychological pressure to achieve, fit in, feel pretty, and conform, all of which can trigger anxiety and ultimately disrupt sleep. 

And on and on it goes. 

What are the consequences?

Is it really a big deal if your teen doesn't get quite enough sleep? We say yes. Sleep deprivation, combined with the physiological changes your teen is going through, can create problems. If your teen isn't sleeping enough, they might:

• Be moodier
• Have trouble staying awake in school
• Feel drowsy while driving
• Show disinterest in activities they used to enjoy
• Exhibit depression-like symptoms

In the most extreme cases, sleep deprivation in teens can lead to an increased risk of car accidents, failing grades, and even thoughts of self-harm. 

Keep an eye on your teen's behavior. If they seem checked-out, drowsy, and overly moody, you may be able to blame their sleeping habits (or lack thereof). 

What can I do about it?

Does your kid check the boxes for sleep deprivation? Don't panic. There are plenty of things you can do to support healthy sleep and get your teen back on track. 

We recommend starting by taking an active role in your child's life and health. Talk to them about why they need enough sleep. It helps if you establish some ground rules, such as:

• Shutting off devices by 10pm at the latest
• Limiting caffeine consumption
• Modeling good sleep
• Supporting efficient homework practices
• Helping them prioritize and/or pare down their school, work, and social schedules

Monitor when and how long your teen sleeps in. It's tempting to let them play catch-up on the weekends and sleep for as long as they'd like, but sleeping in until noon on Sunday and then having to get up early on Monday is a recipe for disaster. 

Avoid a violent shift in schedule, and help your child ease back into a regular schedule during the weekdays by only letting them sleep in until around 10am on the weekends. 

Instead of flipping on the vacuum or throwing open the curtains, make your teen a part of the conversation so they understand the benefits of sticking to a sleep schedule. 

Do you want more information about teen sleep and tips to support sound sleeping habits? We'd love to talk with you. Call or click to schedule an appointment at our Fairfax, Virginia, office today.