If your teen seems to want to sleep more during the day than he used to and tends to stay up late at night, his internal body clock could be to blame. In the early teen years, a child's body clock changes, and it is more difficult for him to wake up early in the morning and go to bed at the same time as when he was younger. A teen's internal body rhythm tends to be different from an adult's, too, so may need to make adjustments to ensure your teen can get enough sleep each night.
Teen Internal Clock
Melatonin, a hormone that controls sleepiness, rises and falls differently in teenagers than it does for those in their 20s, according to "The Washington Post." Teenagers' melatonin levels, which induce sleepiness, tend to begin to rise between 10 and 11 p.m. and continue to increase until about 8 a.m., according to "The Washington Post." This can help to explain why teens tend to stay up late and have difficulty waking up early in the morning. These findings concerning teens and sleep have prompted some schools to change to later start times to allow teens to get the sleep they need.
Recommended Hours
While sleep needs can vary from teenager to teenager, most teens need about nine hours of sleep per night, according to MayoClinic.com. However, an estimated 90 percent of teenagers get less sleep than this on a consistent basis. Setting a regular bedtime and waking time can help teenagers get enough sleep, according to KidsHealth, a website from the Nemours Foundation. While naps can contribute to your teen's overall sleep intake, naps that are too long can cause your teen to have difficulty going to sleep at night.
Signs of Poor Sleep
Several signs indicate a teen's need for additional sleep. This includes difficulty concentrating or staying awake during class. Your teen also may seem moody and irritable. In some instances, poor sleep can be an indicator of an underlying medical condition, such as insomnia, obstructive sleep apnea, narcolepsy or restless legs syndrome, according to MayoClinic.com. If your child seems to have trouble going to sleep or staying asleep, consult your teen's physician.
Improving Sleep
Good sleep habits are often referred to as "sleep hygiene." This phrase signifies that good sleep must be practiced, just as a teen washes her face or brushes her teeth. To help your teen develop good sleep habits, encourage her to make her room a cool, quiet place to rest, free from noises that can interfere with sleep. Encourage her to avoid foods that contain caffeine, such as coffee, sodas and chocolate, for several hours before bedtime. If your teen stays up late at night watching television, removing the television from her room may help.
References
- TeensHealth; How Much Sleep Do I Need?; May 2009
- "The Washington Post"; Schools Waking Up to Teens' Unique Sleep Needs; Valerie Strauss; January 2006
- PBS.org; Adolescents and Sleep; Sarah Spinks; 2002
- MayoClinic.com; Teen Sleep: Why Is Your Teen So Tired?; August 2011
- National Sleep Foundation; Teens and Sleep; 2011
