Teenagers are recommended to get  8-10 hours of sleep per night. Often, teenagers do not meet this suggestion. According to a 2010 study, 8% of U.S. high school students get the recommended amount of sleep. Some 23% get six hours of sleep on an average school night and 10% get only 5 hours.

If your teen consistently doesn’t get enough sleep at night, they may develop something called chronic sleep deprivation. This may affect your teen’s performance during academic or athletic activities, or their overall mental well-being. Chronic sleep deprivation may also increase the risk of anxiety or depression in your teen. 

Sleep is instrumental for your developing teen’s mental health. Teenagers who get the recommended nine hours of sleep per night are less likely to report feelings of stress, anxiety or depression, and are more likely to experience improved emotional functioning. 

A 2020 study found that sleep deprivation may negatively affect academic performance, school attendance and driving safety. Similarly, two studies done in 2019 and 2022 found that teenagers’ lack of sleep can lead to depressive symptoms, such as attention problems and difficulties regulating emotions. 

Getting enough restorative sleep per night also better equips your teen to deal with everyday stressors. While your teen sleeps, their brain regulates the levels of cortisol, the stress hormone, in their body. 

Teenage sleep habits

There is a strong connection between getting enough sleep each night and your teen’s mental health. As parents, you may be concerned that your teen is not getting sufficient sleep each night. Because sleep is so valuable to growing teenage bodies, there are certain strategies more effective than others for promoting a full night’s rest in your teen. 

The puberty hormones in your teen’s growing body can push their internal clock forward about one to two hours. This may make it more difficult for your teen to feel tired earlier in the evening. In turn, it might also make your teen feel tired for longer periods in the morning. Some people refer to this cycle as “sleep debt” or “night owl tendencies,” which can lead to chronic sleep deprivation. 

Another reason your teen might be struggling to get enough sleep each night could be due to a chaotic daily schedule. When teenagers are booked back-to-back with classes, homework, sports, clubs and social responsibilities, it can feel almost impossible to get enough sleep. 

Impact of technology

Technology, specifically the blue light emitted by screens, can deeply affect your teen’s ability to fall asleep and stay asleep. The blue light from devices stimulates certain receptors in the brain that keep the body alert. Similarly, blue light can suppress the body’s natural production of melatonin, the body’s sleep hormone. Some devices have a “night mode” that allows for automatic dimming of the screen and a reduction of the blue lights emitted from the screen. 

Creating a sleep-friendly environment

Let’s look at some physical ways to help your teen get the sleep they need: 

• Make your teen’s bedroom calm and comfortable. 

Some outside or environmental factors may be affecting your teen’s ability to fall (and stay) asleep. For example, a mattress that is too hard or too lumpy can make it harder for them to rest well. You don’t necessarily need to go out and purchase a brand-new mattress for your teen, small changes, like adding extra pillows or another blanket, may greatly increase their ability to sleep longer and more comfortably. 

• Reduce light exposure.

Not only do phones, computers, TVs and video game consoles produce blue light, but LED and fluorescent lightbulbs do as well. It’s important to try your best to reduce the sources of bright light in your teen’s bedroom. This might look like switching to dimmer lamps or night-lights that produce red or orange light, which are disrupting your melatonin levels. Your teen also might consider using an eye mask to block out any additional sources of light during the night. 

Establishing a healthy sleep routine

Here are some tips your teen can try for getting better sleep:

• Set a consistent sleep schedule.

This may be challenging at first, especially if your child likes to sleep in on the weekends. Encourage your teen to set small, realistic goals that are more achievable. Pick one day — Sunday, for example — to implement going to bed 30 minutes earlier, to feel more rested for an earlier wake-up on Monday morning. Increasing the amount of sleep your teen gets by 30 minutes each night can make a big difference. Staying consistent, for at least six weeks, can allow your teen to truly feel the positive effects of meeting their nightly sleep quota. 

• Engage in activities before bed that promote relaxation.

Encourage your teen to engage in screen-free activities one hour before bedtime. This might include taking a bath or a shower, or drinking a hot beverage such as tea. Your teen might consider listening to calming music, “brown noise,” rain sounds, or any other soothing noises to wind down. Gentle yoga or meditation practices may also help your teen to calm down before bedtime. 

Your teen’s sleep habits are changeable. You deserve to rest at night knowing your teen is getting enough sleep at night, allowing them to perform at their best. Lightfully Teen can support your teen’s sleep needs and more through compassionate, data-driven, whole-person-centered care. Our experts will facilitate a process of open communication between you, your teen and your clinician about ways to get your teen back to feeling like their best self. 

Change is possible. If you and your teen are ready to take the first step, contact us today. We’ll take the next steps together, toward the fullest, brightest version of your teen.