Sleep battles didn’t end when your teen left their toddler-age bedtime tantrums behind. Now, the sleep battles look like late-night social media scrolling, early school starts and a seemingly endless need for just “five more minutes.” But here’s the thing: Sleep isn’t just about avoiding grumpy mornings with your teen. It’s a total game-changer for their physical and mental health, and knowing the red flags of sleep deprivation is important. 

The sleep sweet spot: How much sleep do teens really need?

Teens may feel like they can conquer the world with very little sleep, but that’s not true. Experts recommend teenagers get around eight to 10 hours of sleep per night. That’s a pretty big chunk of time for their action-packed lives!

Why is there such a big fuss about sleep? Cutting a few hours every now and then won’t have a big impact on your teen’s health, right? Well, during those precious hours of shut-eye, there’s important work going on in your teen’s body, and sleep is essential for those things to happen. 

Some of the work their body is doing while it sleeps includes:

• Boosting brain power — Your teen’s brain is still developing, and sleep is essential for learning, memory and problem-solving. When your teen gets enough rest, they can focus better in school, remember what they learn and tackle tough assignments more easily. We make sure to charge our devices every night. Think of sleep as your teen’s chance to charge their body’s battery.
• Growing and repairing itself — While your teen is sleeping, their body is busy releasing hormones that help support growing and repairing tissue. This is crucial during the rapid growth spurts of adolescence. 
• Managing mood — After a bad night’s sleep, you’re probably not in the best mood. It’s the same for your teen, but amplified. Getting enough sleep helps regulate their moods, which can make them less likely to be irritable, anxious or even depressed. 
• Supporting their immune system — Sleep helps keep your teen’s immune system in top shape, making it harder for them to get sick. No one wants to miss out on fun because they’re battling a cold!
• Establishing healthy habits for the future — Helping your teen establish good sleeping habits now can set them up for a lifetime of better health and well-being.  

What can sabotage your teen’s sleep?

Despite needing so much sleep, many teens are walking around in a state of constant sleep deprivation. Things that sabotage your teen’s sleep can include:

• Biological changes — Teens experience a natural shift in their body’s internal clock, called the circadian rhythm. This can make your teen want to fall asleep later and sleep in later. Unfortunately, early morning school schedules clash with this natural tendency. 
• Screen time overload — The blue light that’s emitted from devices can suppress your teen’s production of melatonin, a hormone that helps regulate their sleep. Late-night scrolling or gaming can disrupt their sleep cycle.
• Packed schedules — Between school, homework, extracurricular activities, a part-time job and their social life, your teen may feel like they don’t have enough hours in the day. Your teen may feel they can sacrifice sleep as they try to fit everything into their day.
• Stress and anxiety — Your teen may be up tossing and turning all night due to academic pressures, social drama or even worries about their future. 
• Poor sleep habits — Thanks to their packed schedule, your teen may have an inconsistent bedtime. They may also consume caffeine too close to bedtime or not have a routine that helps them slow down from their busy day. 
• Underlying medical conditions — Your teen may have a sleep disorder like insomnia, sleep apnea, narcolepsy and restless legs syndrome that can be the cause of their persistent sleep deprivation. If your teen has depression, anxiety or ADHD, it could also make it harder for them to relax and fall asleep. 

The sleep-mental health connection

It’s important to understand that sleep and mental health are closely intertwined. Not getting enough sleep can contribute to mental health problems, and conversely, mental health conditions like anxiety and depression can make it harder to fall and stay asleep. It’s often a vicious cycle. Addressing sleep issues can be an essential part of supporting your teen’s overall mental well-being. 

Red flags: When to pay close attention

You don’t have to monitor every hour of your teen’s sleep. However, there are red flags that may signal your teen isn’t getting the sleep they need, including:

• Consistent daytime sleepiness
• Difficulty waking up, falling asleep or staying asleep
• Mood and behavior changes
• Academic performance decline or struggles
• Accidents or clumsiness increase
• Caffeine or energy drink reliance
• Signs of anxiety or depression
• Frequent prolonged or compulsive naps
• Loss of interest in hobbies or social activities

If you’re seeing several of these signs, it may be time to talk to your teen. You may also consider reaching out to a mental health professional if you have concerns that their sleep could be linked to issues with anxiety or depression. 

Lightfully Teen can help your teen rest, recover and thrive

At Lightfully Teen, we understand the unique pressures and transitions that come with adolescence. Our whole-person-centered care goes beyond symptoms to see and support your teen as a whole, unique human. 

With tailored, evidence-based treatment, we focus on strengthening your teen’s mental resilience, improving their well-being and helping them build healthier routines, including better sleep. Together, we can empower your teen to get the restorative sleep they need to navigate their teen years with confidence. 

Change is possible. When you’re ready to take the first step for your teen, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of your teen.