How is Your Teen's Sleep Hygiene?

How Is Your Teen’s Sleep Hygiene?

For many teens, sleep takes a back seat to school, sports, screen time and socializing. A National Sleep Foundation (NSF) poll found that 80 percent of teens don’t get enough sleep.

It’s a troubling statistic, considering how vital good sleep hygiene is for academic success, brain development, and physical and mental health.

Find out how much sleep your teen needs and what you can do to help them create good sleep habits that will last a lifetime.

How Much Sleep Do Teens Need?

The NSF recommends that teens get eight to 10 hours of sleep each night, but some may need even more.

Why is Sleep So Important for Teens?

Researchers have found that the internal clock that controls our sense of time changes dramatically during the teen years. At the same time, teens are growing and maturing at a rapid pace, so getting the right amount of sleep is critical.

Good sleep hygiene helps teens with:

• Brain function
• Emotional well-being
• Physical health

The Impact of Sleep Deprivation on Teens

• Mood: If you have a sleep-deprived teen, you know what lack of sleep can do to their mood. Teens who don’t get enough sleep are often more irritable.

• Memory: Sleep deprivation also affects memory and learning ability.

• Wellness: There is a link between insufficient sleep and headaches, depression, anxiety, higher rates of obesity, and a weakened immune systems.

• Judgment: Sleep deprivation also causes impaired judgment, slower reaction times and poor decision-making skills. 

The impact of all of these things can be devastating as teens begin to drive and face peer pressures related to alcohol and drug use.

Encouraging Better Teen Sleep Hygiene

There are many things parents can do to help their kids get the sleep they need.

• Encourage exercise: Physical activity helps teens manage stress and anxiety. It also helps them burn extra energy that could keep them awake at night.

• Limit screen time: The light from phones and tablets can keep kids awake long after they’ve powered down devices. Turn off technology at least an hour before bedtime.

• Set the sleep stage: Help your teen make their bedroom perfect for good sleep. Make sure their space is free from distractions and that they have comfortable bedding.

• Stick to a routine: The Centers for Disease Control (CDC) recommends teens follow a consistent sleep schedule during the week and on weekends. Establish a standard bedtime and set alarms for the same time each morning.

Could My Teen Have a Sleep Disorder?

If you’ve tried everything and still can’t get your teen’s sleep under control, they may have a sleep disorder.

A pediatric sleep medicine specialist can help to identify sleep disorders in teens. Common sleep disorders include:

• Circadian rhythm problems
• Narcolepsy
• Obstructive sleep apnea
• Other medical conditions, like epilepsy or asthma

Our pediatric pulmonology and sleep medicine specialists at Joe DiMaggio Children’s Hospital can help your teen with their sleep hygiene. Call 954-265-6333 to make an appointment.