What's the Deal with Teen Sleep?

I often hear the same complaint from students: I don’t want to go to bed earlier. I can’t fall asleep earlier. How do I wake up early for school when I can’t go to sleep earlier.

And from parents and families: My teenager won’t go to sleep at a decent hour! They’re falling asleep in class because they’re so tired! Why can’t my teenager go to sleep early like I do?

According to a study published in the Journal of Adolescent Health, fewer than 8% of students say they’re getting at least 9 hours of sleep per night, which is the amount of sleep that most teens need. Unsurprisingly, students who don’t get enough sleep are more likely to have trouble paying attention and keeping their grades up. There are also a lot of other physical and mental health problems students may face when they don’t get enough sleep.

The good news: There is a solution. According to a study published the Journal of School Health, delaying the start of school helps teens get more sleep. Even with delays as small as a half hour, students are able to sleep a little later and get a little more sleep overall.

The bad news: Students don’t necessarily have a say on what time school starts. While students can (and should!) share their concerns with school administration, students don’t have a lot of control over school schedules.

Why don’t they just go to sleep earlier?

Believe it or not, teens aren’t wired for going to bed early! According to sleep expert Laura Sterni, M.D. at Johns Hopkins School of Medicine, teens are experiencing a “natural shift in circadian rhythm”. In other words, adults and younger kids still have an internal sense of when daytime and nighttime are, and when they should be awake or sleeping. Teens’ internal sense of nighttime is moving later and later, probably due to the hormonal changes of puberty.

What can they do about it?

Here are a few tips to sleep better, especially for teens who are struggling to wake up for an early school start time.

• Keep a consistent schedule, even on weekends. Your body thrives on routine, so sticking to one will make it easier to wake up early.

• Avoid caffeine. I know, caffeinated drinks are tasty and help you feel better. Avoid them as much as possible, especially in the afternoons and evenings.

• Leave screens outside your room. Screens signal to your body that it’s time to wake up, not wind down. Avoid screens right before bedtime and definitely don’t use them while in bed.