Navigating life as a teenager can be challenging – their body is starting to change, they must think about exams, and the future is looming ahead. Interacting with teenagers can also be hard, especially for their parents. What was a simple request might turn into an argument, and they'll start to develop some strong opinions. Add in some sleep deprivation, and you've got a real problem on your hands.
So, if you're currently dealing with a teenager who wants to sleep all the time or has a completely different sleep schedule than they used to, don't worry too much! There are scientific reasons behind the changes and plenty of ways to help them get better sleep.
Why is sleep important for teens?
According to a recent study by the Sleep Foundation, teenagers need, on average, 8-10 hours of sleep per night. But why? It has much to do with the circadian rhythm, which is your body's internal clock, and something we all remember with a shudder: puberty.
As teenagers begin puberty, their bodies' inner clock shifts. Instead of telling them it's bedtime at around 8 or 9 pm, suddenly, they're not fatigued until 10 or even 11 pm in some cases. The technical term for this is the sleep delay phase, which can also be a syndrome found in older adults but is common in teenagers as they age.
This switch in sleeping schedules often causes havoc with their attempts to get the necessary 9 hours a night, with many even suffering from a degree of insomnia as they make the change. The sleep phase delay is partly why teenagers need the extra hours. Their body and mind need time to sync up.
We all feel exhausted when the clocks go forward or back; imagine that, but it's 20 times worse. Then, of course, add all the hormone changes, growth spurts, and generally exhausting trials of teenage life, and suddenly, it all makes sense.
How can you help your teenager sleep?
Now that we know why sleep is so important for teenagers, you might ask how you can help your teenager sleep. Here are a few tips to help them sleep better than ever:
1. Make sure their mattress suits their needs
Your body does most of its healing whilst you sleep and does a lot of your growing when you're younger. For teenagers, who infamously seem to grow taller if you take your eyes off them for a minute, sleep is crucial to help replenish their tired bodies and help them do all the growth spurts they need during puberty. This means they need the perfect mattress to suit all their sleep requirements!
Some important things to consider are that their mattress is tall enough to accommodate their growing height - a small single mattress might be too small and cramped for their liking! The right firmness for their sleeping position will also help avoid any unfortunate aches and pains as their bodies grow. Find out more about choosing the right mattress for teenagers in our guide! Our mattress buying guide also explains the difference between all the mattress types available to ensure you choose the right one for your child.
2. Set a routine into motion
No, we don't mean bedtime stories and cups of warm milk. There's no way they'd buy into that, even if you might fondly remember the days when they were young and easy to please. Instead, try peeling them away from phones and computer games an hour or so before they plan on turning in.
If done consistently, the brain will be less stimulated and recognise when to relax before sleep. Reducing their screen time before bed can also help their circadian rhythm, as blue light interrupts melatonin production, making us sleepy and ready for bed. So, whilst they might not want to turn off their phone and pick up a book, they'll thank you for it when they fall asleep easier!
3. Take note of their naps
Naps can be a somewhat double-edged sword. They're handy for catching up on necessary rest but can quickly descend into a vicious cycle. Napping can feel good, but naps can throw off your circadian rhythm, which is even more problematic for teenagers who may already be struggling with this.
Monitor how often they nap before bedtime; generally, it should never be longer than an hour. Since their bodies are desperately trying to sync up, they should avoid naps if they can.
4. Keep them in the loop
Were you aware of these changes when you were younger? Probably not. Keeping them in the loop about how their bodies are changing will hopefully make them more aware of why they need to be consistent with their bedtime, and who knows, it may lead to a few fewer arguments, too.
Also, remember not to get too annoyed at them if they always seem tired. They can't help it; it is just their body changing!
