Depending on one’s age, the amount of sleep they need varies. That is why it is important for you to understand how much shuteye you need to recharge and stay energized. Although teenagers are prone to sleeping in late, it’s due to the amount of sleep they need while growing and developing. There are a few important sleep requirements to understand for teenagers to ensure they can feel rested and perform well academically.
Sleep Requirements Each Night
According to The American Academy of Sleep Medicine, teenagers need eight to ten hours of sleep each night for children ages 13 to 18. Children six to 12 years old require nine to 12 hours of sleep, making it necessary to have a set sleep schedule and a routine to ensure they maintain their energy levels each day. Teens who get eight hours or less of sleep are not getting enough sleep during the week.
Improving Sleep Quality
Teenagers can struggle to get enough sleep each night due to distractions. Many teens spend time on their computers, devices, and smartphones before bed, which can interrupt their circadian cycle. The light from the devices makes their body believe it’s the daytime, which can interrupt the melatonin that their body releases, which can make it difficult to feel sleepy and fall asleep within 15 minutes of laying down for bed. Parents should set a curfew for using devices to ensure they can start to unwind. The electronics should stop being used at least 30 minutes to one hour before bed. Some parents even ban technology from the bedroom.
Getting good sleep can be rewarded with using a car. If teens are only getting eight to nine hours of sleep at night, it can increase the risk of accidents as they fail to operate a car safely.
Parents can also encourage afternoon naps to ensure their children are catching up on any sleep they’ve missed. Some teens can feel refreshed after taking a 30 to 40-minute nap after they get home from school, which can provide them with enough energy to study and complete their homework in the evening.
Monitoring sleep during the summer is also necessary to ensure kids can still maintain their schedule when they have a break from school. Although teens are prone to staying up later and waking up close to noon during the summer, this can make it difficult to transition back to their normal schedule once school starts.
It’s also important to create a dim environment with light-blocking curtains in the bedroom to make it easier to sleep longer and avoid interruptions during the night.
The Importance of Extra Sleep for Teenagers
Teenagers require more sleep than adolescents because they’re in the middle of a second developmental stage. The extra sleep they get can support their brains as they go through cognitive maturation. As a result, additional sleep not only allows them to feel more alert and awake but can reduce the risk of drug use and depression.
Teenagers can make better decisions when they get enough sleep and can become more social and happy. They can also participate in more sports and stay active when they have enough energy.
Signs Your Teen Isn’t Getting Enough Sleep
If it’s difficult for your teenager to wake up in the morning for school, it might be because they are not getting enough sleep. They may also have difficulty concentrating and are having poor performance in school. Another sign of insufficient sleep is if the teenager is irritable, moody, or depressed.
If teenagers are struggling with sleep apnea and insomnia, it’s important to seek out help from experts to determine if another issue is present. You can take your teen to get a free sleep apnea consultation to discuss their concerns and determine what may be affecting the quality of their sleep.
Once you learn more about how much sleep your teenager needs each night, it can be easier to monitor their health and help them make better decisions that allow them to feel rested. Setting guidelines and having rules in place can allow them to have more structure that improves their sleep quality and benefits their growth and development.