Sleep is essential for teens' mental, emotional, and physical well-being. Yet, studies show that 73% of high school students do not get enough sleep on school nights, falling well below the recommended 8-10 hours per night (CDC, 2023). Chronic sleep deprivation can lead to increased stress, anxiety, depression, poor academic performance, and even long-term health issues.
It’s Dr. Charnetta again, Board-Certified Pediatrician, Communication Strategist, Parenting Educator and I’m deeply passionate about helping families thrive during the wild, wonderful journey of raising tweens and teens. So why are teens struggling to get enough rest?
The answer lies in a combination of biological shifts, excessive screen time, and high levels of stress.
Let’s explore why sleep is so critical and how you can help your teen establish better sleep habits.
The Science of Teen Sleep: What’s Happening?
Adolescence brings about a natural shift in circadian rhythm, known as sleep phase delay. This means that teens naturally feel awake later at night (around 11 PM or later- just ask my 10th grader) but still need to wake up early for school. As a result, their biological clock is misaligned with school schedules, often leading to chronic sleep deprivation.
And Screens Don't Help...
One of the biggest culprits behind poor sleep in teens is screen exposure - from smartphones to tablets to gaming consoles. Here’s how screens negatively impact sleep:
Blue Light Suppression of Melatonin: The blue light emitted by screens delays melatonin production, making it harder for teens to fall asleep.
Increased Mental Stimulation: Social media scrolling, gaming, or watching videos keeps the brain active, making it difficult to wind down.
Nighttime Notifications: Teens often feel the need to stay connected, checking their phones late into the night, disrupting their sleep cycles.
The Stress-Sleep Connection
Beyond screens, academic pressure, social stress, and extracurricular commitments make it difficult for teens to relax. Anxiety and stress increase cortisol levels, making it harder to fall and stay asleep. Without proper rest, stress levels rise even higher, creating a vicious cycle of exhaustion and emotional overwhelm.
How to Help Your Teen Build Better Sleep Habits
The good news? There are practical, science-backed strategies to help your teen sleep better. Here’s what parents can do:
1. Set a Consistent Sleep Schedule
Encourage your teen to go to bed and wake up at the same time every day, even on weekends. Consistency strengthens their internal clock and improves sleep quality.
2. Establish a Screen Curfew
Create a ‘no screens’ rule at least 60 minutes before bedtime. Encourage winding down with calming activities like reading, journaling, or listening to music.
3. Design a Relaxing Nighttime Routine
Help your teen build a bedtime routine that signals to the brain that it’s time to sleep. This could include:
A warm shower
Reading a book
Practicing deep breathing or meditation
4. Optimize Their Sleep Environment
Make sure their bedroom is cool, dark, and quiet. A comfortable mattress and blackout curtains can make a significant difference in sleep quality.
5. Limit Caffeine & Late-Night Snacking
Caffeine (from soda, energy drinks, or coffee) stays in the body for hours, making it harder to fall asleep. Encourage them to avoid caffeine at least 6 hours before bed.
6. Encourage Physical Activity
Regular exercise (but not too close to bedtime) helps regulate sleep patterns. Even 30-60 minutes of movement a day can improve sleep quality.
7. Lead by Example
If parents model healthy sleep habits (putting phones away, maintaining a consistent bedtime ) it sends a powerful message to teens about the importance of rest.
Final Thoughts: Small Changes, Big Impact
Helping your teen improve their sleep isn’t about forcing rigid rules, it’s about guiding them toward habits that support their well-being. With better sleep, they’ll feel more energized, focused, and emotionally resilient.
Start small: choose one or two of these strategies and build from there. The goal is progress, not perfection.
If you found this helpful, share it with other parents navigating the same challenge. Let’s help our teens reclaim their rest and well-being!
Talk soon,
Dr. Charnetta
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