By the time most children start elementary school, parents have established a set bedtime and a bedtime routine. However, that does not mean that all children are getting the quality sleep they should.
According to the National Sleep Foundation, children ages 6 to 13 should get nine to 11 hours of sleep per night. As kids turn into teenagers, their sleep needs stay the same or might increase. Most teenagers need eight to 10 hours of sleep. At times, your older teen may sleep longer than your pre-teen.
“The other interesting thing about teenagers is that their circadian rhythm — the body’s internal clock — changes so that they don’t get sleepy until later in the day, often at 11 o’clock or later,” said Shari Eich, MD, pediatrician at Avera Pediatrics – Marion Road.
This means that they actually should be sleeping longer in the morning to get that required nine hours of sleep, but that is rarely practical because of school.
What happens when teens don’t get enough sleep?
Sleep deprivation is related to all kinds of problems for teens.
- Difficulty with concentration and memory (which will affect learning and grades)
- Depressed mood or irritability
- Weight gain (lack a sleep can affect satiety)
- Increased risk of sports injuries and car accidents
One study showed that kids who slept at least eight hours reduced their risk for a sports injury by 68%.
“And driving when sleep-deprived causes similar delayed reaction times to driving drunk,” added Eich.
What can you do to help your child get quality sleep?
“Getting enough sleep isn’t enough,” said Eich. “If your child is sleeping eight to 10 hours, depending on their age, but is still tired, perhaps they aren’t getting restful sleep.”
Here are some tips for better sleep hygiene for teens:
- Keep the bedroom dark, cool and quiet.
- No electronic devices in the bedroom. This means no TVs or smartphones. Invest in a $10 digital clock to be their alarm clock.
- Practice no screen use 30 to 60 minutes before bed (the whole family can do this). This includes TV and video games, along with smartphones. One study showed kids who watched more TV prior to bed took longer to fall asleep.
- Have a set bedtime routine. Some people like to journal, read or color as part of this routine. It is a good way for people of any age, including teens, to clear their mind and relax.
- Have consistent bedtimes and wake times, including on the weekends.
- Decrease caffeine intake, especially later in the afternoon and evening. “It’s not just soda and coffee you have to think about, but also energy drinks that contain taurine and guarana — which enhance the effects of caffeine,” said Eich. “Also, be aware that caffeine (energy) pills and pouches are often easy to purchase.”
- Take a warm bath or shower prior to bed.
If you notice your teen is snoring loudly (you can hear them with the door shut), has pauses in breathing or gasps for air, or is very restless and never seems well-rested, then you should see a doctor to see if there is an underlying problem.
Schedule an appointment with your teen’s primary provider to talk more about sleep concerns. They can refer you to a pediatric sleep specialist if necessary.
