Sleep is vital for a teenager’s growth, development and overall health and wellbeing. As a parent or carer, it’s essential to understand why sleep matters so much during the adolescent years and how you can help set healthy sleep habits. This article explores the science behind teen sleep needs and provides practical tips for supporting your teen to get the rest they require.
The Changes Behind Teen Sleep Needs
During puberty, teenagers undergo significant developmental changes that impact their sleep patterns and requirements. Two key factors are at play:
Delayed circadian rhythm – The internal “body clock” that regulates sleep naturally shifts during adolescence, meaning teens feel more alert later at night and struggle to wake up early. Melatonin release is delayed, making them unable to fall asleep until around 11pm or later.
Increased sleep drive – The pressure to sleep builds up more quickly in teens, meaning they need to sleep longer and more deeply to feel rested. Teens require 8-10 hours per night, compared to 7-9 hours for school-aged children.
With early school start times, these changes make it very difficult for teens to get sufficient sleep during the week. This chronic sleep deprivation can negatively impact their mental health, academic performance, behaviour and safety.
The Benefits of Healthy Sleep Habits
When teens get enough quality sleep, the benefits are far-reaching:
- Improved learning, memory and academic achievement
- Better concentration, productivity and motivation
- Reduced risk of depression, suicidal thoughts and substance abuse
- Stronger immune system to fight off illness
- More energy for sports and activities
- Lower risk of obesity, diabetes and heart disease
- Healthier growth and development
- Improved behaviour and relationships
Setting a Supportive Routine
As a parent, or even someone providing long term foster care with www.thefca.co.uk, you play a key role in helping teens establish healthy sleep routines, especially for foster teens adjusting to a new home environment. Try these tips:
- Set a regular bedtime and wake up time that allows for 8-10 hours in bed. Be consistent with this, even on weekends.
- Encourage teens to avoid caffeine, especially after lunchtime.
- Ban screen use an hour before bed – the blue light suppresses melatonin.
- Make sure teens exercise regularly, but not too soon before bed.
- Help teens wind down before bed e.g. by reading a book, listening to calm music.
- Make sure the bedroom is dark, cool and quiet – an optimal sleep environment.
- Let in sunlight first thing in the morning to reset their body clock.
- Avoid loud disruptions during sleep hours.
- Speak to your teen’s school about aligning start times with healthy sleep habits.
- Be a role model of good sleep habits yourself.
If your teen continues to have sleep issues, it’s a good idea to consult your doctor in case there is an underlying medical condition impacting their sleep. With your support and understanding, teens can build habits to enjoy the healthy, restorative sleep they so crucially need. Sleep sets them up for better health, safety and success into adulthood.
Good sleep helps teens grow healthy, stay happy, and do well in life. For more helpful tips, visit onlyfinder.
