Sleep in Teenagers

Why Teens Don’t Get Enough Sleep—and How We Can Help Them Get Some Rest.

During puberty, teens go through many changes that affect their sleep. Getting enough sleep is especially important for teens, as it not only ensures physical recovery but also promotes mental development. According to studies, teens need about 8 to 10 hours of sleep per night, but many get significantly less. This has negative effects on their health, concentration, and mood.

One reason for the lack of sleep is a shifted sleep-wake cycle. Due to school obligations, teenagers get up very early on weekdays and sleep in late on weekends. The bed is no longer used just for sleeping but also serves as a sofa or workspace with a laptop and cell phone. As a result, their brains quickly associate the bed with activity, making it harder for young people to wind down.

Lack of sleep can impair academic performance, as the brain processes and stores information and experiences at night. In addition, teenagers who get little sleep are prone to mood swings, which can lead to stress or depression.

The following measures can improve sleep:

• Regular bedtimes, a relaxing evening routine
• Avoiding screen time and social media before bed
• A quiet, darkened sleeping environment and sufficient exercise during daylight hours
• Avoiding energy drinks and caffeinated beverages in the evening to allow for natural sleepiness

Teenagers should consciously set aside time for rest to promote their physical and mental health. This is most effective when adult role models lead by example.