How Much Sleep Does Your Teen Need?
Sleep is a common concern for parents of children of all ages. When your child becomes a teenager, concerns about sleep don’t go away. Here are some tips to let you know how much sleep your teen needs.
What is the right amount?
Experts agree that a teen needs an average of 9 ¼ hours of sleep each night. Some teens function well at 8 ½ hours and some teens need closer to 10 hours, depending upon their unique physical makeup.
Why is it important for teenagers to get enough sleep?
Teens put themselves at risk if they don’t get their 9 ¼ hours of sleep. From The National Sleep Foundation, here are a few of the risks to a sleep-deprived teenager:
- Increased risk of injury or accident, particularly when driving
- Lowered grades and poor school performance
- Emotional and behavioral problems, such as negative mood
- Increased stimulant use (particularly caffeine and nicotine), alcohol use and use of similar substances
How do I know if my teen isn’t getting enough sleep?
The National Sleep Foundation recommends looking for these signs of sleep deprivation:
- Difficulty waking in the morning
- Irritability late in the day
- Falling asleep spontaneously during quiet times of the day
- Sleeping for extra long periods on the weekends
If these signs are present and your teenager isn’t getting the recommended amount of sleep, they are likely not getting enough rest.
How can my teen get the best sleep?
Because quality is as important as quantity, share these sleep hygiene tips from the National Heart, Lung and Blood Institute with your teen. Following these recommendations could lead to better sleep for everyone!
- Stick to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends.
- Exercise is great but not too late in the day. Avoid exercising closer than five or six hours before bedtime.
- Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, teas, and chocolate can take as long as eight hours to wear off fully. Nicotine is also a stimulant.
- Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
- Don’t take naps after 3:00 p.m. Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night. Also, keep naps to under an hour.
- Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
- Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy, and the bath can help relax you.
- Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the temperature in your bedroom on the cool side can help you sleep better.
- Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.
- Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
- See a doctor if you continue to have trouble sleeping. If you consistently find yourself feeling tired or not well rested during the day, despite spending enough time in bed at night, you may have a sleep disorder.
As always, if you or your teen has questions or concerns about sleep, contact your pediatrician or other health care provider.
Sources: In Brief: Your Guide to Healthy Sleep. The National Heart, Lunk and Blood Institute. September 5, 2008 http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf Teens and Sleep. The National Sleep Foundation. September 5, 2008. http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2418863/k.94BD/Teens_and_Sleep.htm
