Fighting the battle of Teen vs. Sleep is a tough hill to conquer. There are many kinds of brave tactics to use, and here were the ones my parents used on me:
- Open the door and let light flood into the room under the guise of letting the dogs out
- Use sing-songy characters to embarrass us awake (surprisingly effective)
- Check on us once, twice, three times before we finally felt bad enough to wake up
- Cook pancakes. Allow pancake smell to waft through house. Cue teenaged children zombie walking to kitchen.
You surely have a lot of techniques to get your kids out of bed. But what causes such a fuss when it comes time to get up?
The Melatonin Equation
Melatonin is the hormone released by our brains when the sun starts to go down. I talked about this last week, about how it helps to have screen-dimming apps downloaded on your screens.
In puberty, the brain’s ability to release melatonin is pushed back by a couple of hours. While we’re able to wake up feeling great at 6am because our brain’s levels of melatonin have gone down, teens aren’t so lucky.
They’re still in the throes of high melatonin, making it difficult for them to feel anything but groggy. Coupled with early start times for high school and late nights studying or playing video games, sleep deprivation seems to be a common concern among teenagers.
This also explains why teens take longer to fall asleep. When your baby was a baby, they had enough melatonin to help them fall asleep immediately. Now in adolescence, with melatonin levels lower, they tend to take a while to fall asleep because of this change.
Well, that makes sense. How much sleep does my teen need?
According to the CDC, the golden numbers are:
- 9-12 hours for children aged 6-12
- 8-10 hours for teens 13-18
What happens if my teen doesn’t get enough sleep?
If it’s just one or two nights out of a week, or a couple days a month, it won’t harm your teen too much. Nights like that are just part of the equation of being a human.
However, chronic lack of sleep can have negative impacts on adolescent health.
In a study on anxiety and short sleep duration, there’s a link between the development of anxiety and chronic short sleep (characterized as less than six hours a night) . Other studies link psychological distress and sleep deprivation in athletes.
The CDC also talks about how chronic lack of sleep can put them at risk for diseases like diabetes, poor mental health, and injuries. Mental affects also include poor performance in school and shorter attention spans.
How can I make sure my teen gets enough sleep?
There are a lot of studies talking about screen use and it’s effect on sleep , including how screen regulation can help athletes perform better on athletic tests.
The common denominator here is that reducing screen time, or the brightness of your teen’s screen, already goes a long way in making sure your teen gets to bed at a better time. Let them know about the benefits of sleep, which you can read more about on Fatigue Science’s post.
Have a conversation with your teen about their sleep. Ask them these questions:
- How do you feel when you wake up in the morning?
- What’s the hardest part of getting to bed at night?
- How can we improve your room in a way that helps you fall asleep better?
- Do you feel like you can’t sleep until you finish all your homework? Do we need to fix your schedule, so you have more time to study?
Go easy on your teens- if they tell you they have too many afterschool activities, they’re telling you the truth. Teaching your teen to advocate for themselves and know what they can and can’t handle helps them in college, where they can set their own schedule and study on their own time.
Other tips I really like from this article include:
- Educate your teens on the affect light has on sleep
- Let them decide what they want their bedtime to be- give them the info they need to make the decision, and then let them listen to their body to learn what kind of sleep your teens need
- Like I said last week, keep them on a constant sleep/wake schedule to help their circadian rhythm smooth out