Why Do Teenagers Sleep So Much? Research And Strategies To Improve Sleep
The teen years are a time of many changes—often including changes to sleep patterns. Many teenagers tend to fall asleep during class only to get home and feel the urge to take a nap after school. On weekends, it’s not uncommon for teens to sleep for as many as 10 hours or more. The need for more sleep among teens may be related to numerous factors, including growth spurts and development of numerous body systems. However, it can also be a sign of mental health challenges in some cases. Keep reading to learn more about why teens sleep so much, how much sleep they need, mental health conditions that may affect sleep, and tips for getting quality rest.
Why do teenagers sleep so much and fall asleep so easily?
Research indicates that teenagers need more sleep than they did as young children and more than they will need as adults. This is likely because teenagers go through numerous biological changes that require more rest. For example, the teen years are typically a core period of development for the brain and musculoskeletal system. These changes can increase the amount of sleep a teen needs to feel rested and energized.
The circadian rhythm—the system that controls the body’s sleep-wake cycle from childhood—may also be involved in these changes. Research suggests that teenagers tend to experience a change to their circadian rhythm compared to the way it functioned in childhood. According to UCLA Health, teens typically experience a two-hour sleep-phase delay as a result of natural changes to this rhythm. The change can make it difficult to fall asleep at night, which can lead to trouble staying awake the next day. A teenager might sleep extra at times to make up for lost rest.
That said, oversleeping may not always be a normal part of adolescence. For example, in some cases, hypersomnia (or insomnia) can be a sign of a mental health condition like depression, and a seemingly decreased need for sleep during certain periods could indicate bipolar disorder. If your teen is showing concerning sleep habits, it may be beneficial to speak with their primary care doctor or a sleep medicine specialist.
Sleep deprivation and difficulty falling asleep in teens
While many teens may fall asleep easily and sleep a lot to fulfill their needs for rest, this isn’t always the case. In fact, according to an analysis of a survey by the Centers for Disease Control and Prevention (CDC), more than 70% of high schoolers don’t sleep enough on school nights. It also reports that adolescents who don’t get enough quality sleep may be at “higher risk of obesity, diabetes, injuries, poor mental health, and problems with attention and behavior.”
There are many possible reasons a teen may have trouble falling asleep or getting enough rest in general. Some teens lack routines and structures that could help them go to bed on time and get the rest they need. Others may find that their sleep is affected by excessive screen time. Still others may experience insomnia, anxiety, depression, chronic pain, and/or other conditions that can make sleep difficult. If your child is having trouble sleeping, it may be advisable to meet with their doctor for evaluation and treatment advice.
How sleep alteration can affect teen mental health
The changes in sleep patterns that teens tend to experience can lead to significant changes in mood. When a teenager doesn’t fulfill their increasing need for more sleep, they may experience irritability. If sleep deprivation lasts long enough, it may also contribute to anxiety or depression. Too little sleep can also affect a teen’s performance at school, which could exacerbate stress levels.
How difficulty falling asleep or getting enough rest can affect performance at school
Trouble falling asleep and the sleep deprivation it may cause can affect a teen’s ability to focus at school. Lack of sleep affects cognition, so a sleep-deprived teen may have trouble with comprehension of homework assignments and performance on tests. Poor performance at school can also lead to various mental health challenges, including stress and anxiety, which can make it even more difficult to fall asleep. This effect can create a vicious cycle in which poor sleep and problems with school performance exacerbate each other.
Strategies for improving sleep in adolescents
Adolescents who are having trouble getting enough sleep may benefit from implementing a few strategies to improve the quality of their rest. For example, some people may sleep better if they avoid exposure to the blue light that screens emit in the later hours of the evening. According to Harvard Medical School, blue light may affect a person’s circadian rhythm and make it difficult to fall asleep. Setting boundaries and limits when it comes to phones, TVs, computers, and video games may be helpful if needed.
Another strategy that may help teens sleep better at night is to avoid caffeine late in the day. While some teens might find that caffeinated beverages like coffee or energy drinks wake them up for studying, these may make it more difficult to fall asleep and stay asleep. In turn, it may become more difficult to focus throughout the day at school or during after-school activities. Finally, exercising regularly during the day, practicing good sleep hygiene, and planning to go to bed early on school nights may also make a positive difference.
Talk therapy for sleep challenges
Teenagers who are experiencing trouble with their sleep patterns may benefit from speaking with a doctor as well as a therapist. A therapist may be able to help teens uncover and address causes of stress or conditions like depression or anxiety that could be contributing to their difficulty with sleep. Therapists can also provide evidence-based treatment for teens experiencing mental health disorders that may be contributing to sleep alteration.
How an online mental health professional may help
Some teenagers may feel hesitant to talk to a therapist in person. Others may not have the opportunity to see a therapist in their area. In both of these cases, online therapy may be a feasible option for getting help with any mental health concerns associated with sleep challenges.
With BetterHelp for adults or TeenCounseling for those ages 13–19, you can connect with a licensed counselor remotely from anywhere with wi-fi via audio, video, or live chat. You can also reach out to your therapist at any time through in-app messaging and they’ll get back to you as soon as they’re available. Teens may find this feature helpful if they experience difficulty with sleep or emotional challenges late into the night.
A parent or caregiver of a teenager may also benefit from speaking to a licensed therapist about how their teen’s sleep difficulties or mental health challenges may be affecting their own mental health. A therapist may be able to provide tips for improving sleep hygiene and promoting mental health for the whole family. Parents who don’t have time to commute to a therapist’s office may also benefit from online therapy specifically, which allows them to connect with a therapist remotely at times that suit their schedule.
Over the last 15 years, numerous peer-reviewed studies have indicated the potential effectiveness of online therapy. For example, one study suggests that online cognitive behavioral therapy (CBT) can often be effective for treating depression, social anxiety, generalized anxiety disorder, adjustment disorder, and substance use disorder.
Why Do Teenagers Sleep So Much? Research And Strategies To Improve Sleep
Takeaway
How much sleep do teenagers need?
According to Johns Hopkins Medicine, research suggests that most teenagers need nine to nine and a half hours of sleep per night. Insufficient sleep may affect mood, school performance, and mental health.
Why do teenagers sleep so much on some days?
Teenagers may sleep extra on weekends if they feel deprived of sleep during the week due to too many late nights studying, spending time with friends, or scrolling on social media. In general, however, teenagers also simply need more sleep as their bodies are undergoing significant changes that require rest.
How can teens keep from falling asleep at school?
Teens may be able to prevent falling asleep at school by implementing strategies to improve sleep habits. For example, teens may benefit from planning a relaxing bedtime routine, which could involve reading a book, listening to gentle music, and avoiding social media and other screen use in the hours before bedtime. Going to bed and waking up at about the same time every night and getting exercise during the day may also help with sleep quality.
Why do some teens experience sleep deprivation?
Teens might become sleep-deprived for a number of reasons. Stress related to school or relationships is a common culprit, as feelings of anxiety could make it harder to fall asleep. Staying up too late talking on the phone, scrolling social media, or playing video games could disrupt sleep schedules. Some teens may also live with untreated sleep disorders like insomnia, which could result in lack of sufficient sleep.
How can teens make it easier to fall asleep at night?
Teens may find that they sleep better if they establish a healthy routine. For example, exercising daily, drinking enough water, avoiding screens before bedtime, and going to sleep around the same time each night could be helpful. For persistent sleep problems, it may be advisable to speak with a doctor.
Which age group needs the most sleep?
According to the Centers for Disease Control and Prevention (CDC), newborns need the most sleep than other age groups, requiring 14 to 17 hours per 24-hour period. Scientific research shows that teens require around eight to 10 hours of sleep each night, whereas adults require less sleep at only seven to eight hours a night.
Any person can experience mental and physical health consequences from not getting enough sleep, but teen help is incredibly reliant on restorative sleep. Without getting enough sleep, most sleepy teens can be at a higher risk of poor emotional health, serious medical conditions, car crashes, weight gain, difficulty concentrating, reduced academic performance, mental health problems, and worried feelings. Teens require extra sleep, so delayed school start times and getting rest on Sunday nights can be helpful, as well as working with a sleep specialist if sleep disorder symptoms arise, such as insomnia.
What time should a 15-year-old go to bed?
Depending on a teen’s usual wake time for school, they should go to bed at least eight hours before that time. For example, if they must wake up at 6 am, they should try to go to sleep by 10 pm at the latest. Try to keep teens' sleep time and wake time the same each day, even on the weekends, to help their circadian rhythm adjust to the schedule so they don’t feel sick and tired during the day. In addition, ensure teens don’t engage in very hard exercise within an hour before bed, as doing so may cause them to stay awake. Often, teenagers feel energetic at night, so having a light snack, dimming the lights, and putting devices away may help them go to sleep earlier.
Can puberty cause sleep problems?
Puberty can sometimes cause insomnia or hypersomnia in teens. In addition, the emotional challenges often associated with this life stage can incite sleep challenges. Talk to a sleep specialist or a therapist to explore these challenges in more depth and receive a personalized treatment plan.
What deficiency causes too much sleep?
Deficiencies that most frequently cause fatigue and hypersomnia include iron deficiencies (anemia) and vitamin B12 deficiency. A lack of potassium, magnesium, and testosterone (in men and boys) can also lead to sleepiness.
How many hours is oversleeping?
Oversleeping for teens is generally considered anything over 10 hours of sleep. Talk to a sleep specialist for support if your teen sleeps over 13 hours a night.
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