Teenagers require a minimum of about nine hours of sleep each night, according to Mayo Clinic, but parents know they rarely achieve this. In fact, one out of 10 teenagers may sleep less than even six hours per night. This leads to daytime droopiness, but other factors contribute to the condition also.
Circadian Rhythm Changes
As teenagers leave childhood behind, their brain chemistry switches over to a new circadian rhythm, the 24-hour cycle by which they naturally wake and fall asleep. No matter what a person's age is, the brain's production of melatonin is what triggers sleepiness. This happens in younger children by about 9 p.m., according to Mayo Clinic. During adolescence, it shifts to about 11 p.m. Most teenagers can't fall asleep until at least that time, but school hours often require them to hit the ground running by 6 a.m. As a result, they're not getting the amount of sleep per night that their bodies need and, as a result, they may seem tired all the time.
Extra Stress
The body uses sleep to restore itself, both mentally and physically. Neil Stanley, a sleep researcher, told "BBC News Magazine" that teenagers might need more "recuperation" time than younger children as they face new responsibilities and emotional challenges. Their bodies might crave sleep more at a time when those same responsibilities, such as working and starting school earlier, allow them less time for it.
Weekend Sleep Patterns
When teenagers try to make up their sleep deficits on weekends, it may only compound the problem, according to Mayo Clinic. Suddenly, for a couple of days, their bodies sleep the full amount they need, and then some, on the schedule that comes to them naturally. Their circadian rhythms are reinforced, and this only makes it more difficult for them to readjust to different sleep pattern on Monday. As a result, they're weary again when the school week begins.
What You Can Do
You can't change your child's school schedule, although that would be ideal. CBS Chicago indicates than when teenagers are able to go to school a little later in the morning, they don't necessarily stay up later; they catch some additional shut-eye in the mornings instead. As a result, they're less tired during the school week. Do your part by monitoring your teen's caffeine intake during the afternoons and evenings. When combined with a later melatonin release, caffeine might keep her bright-eyed until into the wee hours of the morning. You should also urge your teen to try to keep a reasonably consistent routine throughout the entire week. Sleeping in a little on weekends is okay, but staying in bed until noon is more likely to disrupt her sleep patterns for the rest of the week.
