Teens & Sleep

With homework, sports, games and chat sessions with friends that run late into the night, teenagers and a full night’s sleep don’t always go together. But because teenagers are still growing, getting enough sleep is essential to their ongoing development and mental functioning.
 

How much sleep does my teenager need?

According to the American Academy of Sleep Medicine, teens ages 13 to 18 need between eight and 10 hours of sleep each day. This may seem like a tall order given all of the demands on teenagers’ time these days and the 24/7 availability of distractions like television and social media. When it comes to teens, modeling the way starting at an early age will help make sleep a priority for everyone in your home, including your teenager.

• Stress the importance of sleep for health – Have a conversation with your teen to help them understand that sleep is just as important to health and well-being as eating healthy foods or getting exercise.
• Establish a healthy sleep routine – Try to put in place a standard “lights out” time each night. This can highlight that sleep is a priority, and can also signal to your teen that it’s time to put away their computer, smart phone and other devices.
• Get enough physical activity – If your teen isn’t active during the school day or with after-school activities, encourage them to take time for physical activity at home. Better yet, get active with them! Getting physical activity during the day can help your teen settle down for bed at night.
• Avoid overscheduling – Pay attention to your teen’s schedule; if they are in so many activities that they have to stay up late or get up very early to finish homework, talk to them about their ability to manage their schedule. If needed, consider reducing the number of extracurricular activities your teen participates in to give them enough time to get a full night’s sleep while managing their school work.

Finally, talk with your teen’s pediatrician about any concerns you have with their sleep quantity or quality. Your pediatrician can work with you and your teen to understand their needs and develop recommendations together to ensure your teen develops sleep skills that will serve them now and in the future.