It’s no coincidence that most teenagers will probably spend Youth Day sleeping in. Understanding their sleeping patterns is key to helping them feel more refreshed.
Ever feel like you’re wrestling a honey badger when it’s time to get your teen out of bed? You’re not alone. While it’s tempting to label dozy teens slackers, there’s real biology behind those drooping eyelids.
Adolescence is a time of fast – and exhausting – development and growth. But, despite needing more sleep, around seven out of 10 teenagers are sleep deprived.
So, what’s happening – and how can your yawning youngster get more shut-eye?
Understanding teen sleep patterns
From around ages 10-13, our body clocks begin shifting later. By the mid-teens, this delay is pronounced, so teenagers naturally only become sleepy around 23:00 or midnight.
But, life doesn’t change with them. Whether they’ve had enough sleep or not, that morning alarm rings loudly. This creates a mismatch between the sleep they need (8–10 hours a night) and what they’re actually getting (often less than 6–7).
The result: late-night alertness, challenging mornings, daytime sleepiness. Not to mention clashes with adults who see their sluggishness as lack of discipline and motivation.
Extra sleep for brains in progress
While sleep is down time for the body, the picture is different for the brain.
Adolescent brains are under construction, especially in areas of memory and emotional regulation. Most of this happens during deep sleep: the brain processes, sorts and consolidates the day’s learning and resets for the next morning.
Short-changing on sleep affects brainpower, mood, decision making and even mental health. Chronic tiredness can also push teens towards unhealthy boosters, like energy drinks and sugary snacks.
Sleep barriers
Unfortunately, modern life can get in the way of good sleep. Challenges include:
- Late-night screen use
- Early schedules
- Caffeine late in the day
- Academic and social pressures
Setting teens up for better sleep
The upside is that small, consistent tweaks make a big difference – and involving your teen in the process is invaluable.
- Shift conversations. Focus on sleep as part of wellness, not a matter of discipline.
- Create routines. Encourage going to bed and getting up at the same times – even at the weekend.
- Reduce screen time. Switch off devices at least one hour before lights-out and keep them out of bedrooms.
- Create wind-down routines. Transition to bedtime with more chilled out music, reading, art, breathing exercises or gentle stretching.
- Improve sleep environments. Cool, quiet, dark bedrooms are needed for good sleep. Try eye masks and ear plugs or white noise if the space can’t change.
- Model good habits. Your kids reflect what you do, including if you’re always burning the midnight oil. Make sleep a priority for the whole family.
Reference
Unicef: Teens and sleep
