Teenagers and Sleep
Adequate sleep is important for mental and physical wellbeing in teenagers. Research suggests that most teens aged 12-14 years should get between 9-11 hours, while those aged 14-17 years need between 8 and 10 hours of sleep a night. While some young people may need more or a bit less, the evidence is that most teens do not get the recommended amount of sleep per night, and around 40% of teens have sleep difficulties by early high school. A teen’s sleep issues may be characterised by difficulty falling or staying asleep.
Particularly over time, this can lead to significant negative impacts on the young person’s emotional, physical and academic functioning. For example, inadequate sleep can compromise their mental wellbeing by contributing to increased risk of depression, anxiety, suicidality, low self-esteem and difficult relationships with others.
Some factors that could contribute to reduced or poor sleep
Hormone changes during puberty can shift a teen’s body clock forward by 1-2 hours. This means they don’t feel like sleeping until later and, because the school day doesn’t allow for sleeping in to compensate, over time they are consistently accruing a deficit of sleep.
Increased stress and anxiety, or an over-stimulated brain can make it difficult to fall asleep. Unfortunately this may also be caused by insufficient sleep, leading to a never-ending cycle.
Exposure to light at night, such as from screen-based devices, can interfere with the production of melatonin (the brain chemical the helps us go to sleep) and disrupt the sleep-wake cycle.
Over-commitment before- or after-school can result in reduced sleep time. This might be contributed to by sport, homework, extra classes/tutoring, paid work, appointments or socialising.
Tempting or over-stimulating activities may make it difficult for the young person to go to bed or sleep. For example, television, social media and gaming or exercising late at night may make it difficult for a teen to want to go to bed or sleep.
Using alcohol or other drugs.
Tips for improving sleep
Establish a regular sleep/wake routine by aiming to go to bed and get up at the same time each day, including on the weekend. Try not to nap during the day. This will help your body get into a good routine.
Set up a relaxing bedtime routine. At least 1 hour before bed, turn off all devices with screens, and avoid loud music and stimulating activities (such as homework). Instead, read a book, have a warm shower, meditate or do a mindfulness exercise, or do some gentle exercise such as yoga. This will help cue your body and mind for a restful night. Do this for at least 4 weeks so your brain associates the routine with going to sleep.
Make where you sleep comfortable. If possible, your bed should be comfortable and your bedroom should be dark, quiet, cool (around 16-18°C) Consider using eye masks and/or earplugs if necessary!
Try and keep your bed for sleep. If practical, only use your entire bedroom for sleeping. Avoid doing homework, watching TV or being on devices in bed. This will help your brain to associate your bed/bedroom with going to sleep.
Exercise during the day. Tiring your body with a walk, playing sport or a workout can help you feel tired at night. But avoid vigorous exercise just before going to bed, as this may stop you from going to sleep.
Avoid stimulants, particularly in the evening. Stimulants like caffeine, nicotine and alcohol can disrupt your sleep, so try not to have anything with these in them for several hours (preferably after lunchtime) before your bedtime. Drinks that contain stimulants include coffee, tea, soft drinks and energy drinks.
Avoid recreational drugs (including alcohol and tobacco) before trying to sleep. Consider seeing your GP to discuss any issues with alcohol, smoking or other drugs, and how to quit.
Use light to regulate your natural sleep cycles. In the morning, try and get some morning sun/light by going outside or sitting at a bright window for 30 minutes. If this isn’t possible, there are also lights available that will imitate natural light. This will help with regulating waking. Similarly, to regulate sleep onset, avoid bright lights at night (including screens). Consider dimming the lights as part of your bedtime routine.
Try not to worry about your sleep! While the tips above may be helpful, it’s also important to try not to focus too much on any sleep difficulties you may be having. Most people underestimate how much sleep they get, and thinking about your sleep issues can increase your anxiety. Keeping a sleep diary, or using a sleep app, might help you to also notice the nights that you do sleep well and to be optimistic about your next sleep being good.
Tips for parents of sleep-deprived teens
However worried or frustrated you may be feeling, try to take the time to discuss sleep with your teen when you are both calm and have time. This way you can identify what may be contributing to their inadequate sleep and you can work together to get ideas about how best to increase their sleep.
Ask your teen how their life and ability to do day-to-day tasks would change if they were to get enough/better sleep.
Encourage your teen to keep a sleep diary for a couple of weeks so you can both see what is happening (https://www.sleepfoundation.org/sleep-diary).
Consider all aspects that may be contributing to their sleep issue: Is their bed comfortable? Are they lying awake worrying at night? Are they tempted by their phone, gaming or a favourite TV show? Are they too busy before or after school? Is their room too light or too hot/cold?
Agree on what might help (see tips above), and how you may be able to support your teen to implement changes (for example by limiting screen time in the evenings, removing phones from the bedroom, or helping them rationalise or restructure their before/after-school activities.
Try to provide a calm and restful environment in the home as your teen’s bedtime approaches. When appropriate, encourage restful activities during the evening, such as reading, listening to calm or happy music (not too loudly), cooking, board games or art/craft.
When to seek support, and what is available?
If your teen has been having difficulty with sleeping for at least three nights a week for three months or longer, it may be wise to seek additional support.
You (or your teen) may wish to start by talking to your GP about what is happening with your teen’s sleep.
A trained psychologist or clinical psychologist can also use cognitive behavioural therapy to help your teen (or you!) with insomnia that may be interfering with their ability to function during the day.
You could also consider encouraging your teen to engage with an online program, such as THIS WAY UP’s free online Managing Insomnia Course (https://thiswayup.org.au/courses/managing-insomnia-course/), or to use an app to support them:
ReachOut’s Recharge app is a 6-week program focusing on improving sleep (https://apps.apple.com/au/app/recharge-move-well-sleep-well-be-well/id878026126).
The Black Dog Institute is developing the Sleep Ninja app to help improve sleep in young people (https://apps.apple.com/au/app/sleep-ninja/id1210214623). This app is not available to the public yet, but hopefully will be soon.
