Teens & Sleep Deprivation
We all know that sleep is a crucial component of mental health. But did you know that sleep is even more critical for teens? Sleep plays a key role in adolescents' physical health and emotional well-being. Research has shown that sleep deprivation can impact mood and contribute to increased anxiety levels among teens. Science tells us that teens need upwards of 10 hours of sleep a night - which is tricky with early school start times. This is further complicated because teens experience a shift in their circadian rhythm, making it nearly impossible to fall asleep before 11:00 pm.
So, how can we help teens get more and better sleep? Let’s start by understanding the impact of sleep deprivation on youth.
Impacts of Sleep Deprivation
A recent systematic review and meta-analysis found that 90 percent of teens don’t get enough sleep, and half live with chronic sleep deprivation. The American Psychological Association says that sleep deprivation among teens is linked to heightened anxiety levels. Not enough sleep affects an adolescent’s ability to concentrate, learn, and regulate emotional functioning. Consequently, teens may feel more stress (I'm sure they are already stressed enough), worry, physiological symptoms (e.g., rapid heart rate), and anxiety, all of which can snowball into poorer overall mental health. Researchers also found that sleep loss resulted in fewer positive emotions such as joy, happiness, and contentment.
Sleep is even more difficult for youth with ADHD. Sleep disorders are one of the most common co-occurring issues with ADHD. Dr. Russell Barkley, leading ADHD researcher and educator, notes that around 40% of people with ADHD have significant sleep issues. He explains that sleep difficulties can stem from chaotic and irregular bedtime routines, bedtime anxiety, and/or poor sleep hygiene habits. However, researchers aren’t exactly sure why so many people with ADHD have sleep issues. Some believe it could be differences in the brain, while others feel it is biological and environmental. What we do know is that stimulant medication, often critical for the management of ADHD, can interfere with sleep. So, it’s important for teens who take stimulant medication to work closely with their doctor to ensure they are maximizing sleep while getting the full benefits of their medication.
What Impacts Sleep
Teenagers and young adults often face various challenges that contribute to sleep deprivation. Outside of the biological shifts to their sleep schedule, factors such as academic pressure, social activities, and screen time can disrupt helpful sleep patterns. Students average about an hour a day of homework, participate in 5 or more hours of extra-curricular activities per week, and manage the ongoing pressure of maintaining social relationships. This doesn’t even include self-care and relaxation, often including hours of screens and videos for teens.
TipS and Tricks
According to the CDC, teens need an average of 8-10 hours of sleep per night. It may not be possible for your teen to get this much sleep each night. But is it possible to help your child improve the quality of their sleep and maybe catch a few more winks? Yes, but it’s tough - really tough.
First, parents can’t make their teens go to bed earlier or sleep better. It’s not helpful to remind your teen over and over to go to bed earlier, especially when their bodies won’t let them rest. And as a parent, you’re in a bit of a losing battle - you can’t change school start times, and you can’t change your kid's biology. Yet, you can model, support, and reinforce the use of helpful sleep strategies. Dialectical Behavior Therapy (DBT) offers a few helpful tips to (hopefully) improve sleep and decrease your teen’s vulnerability to strong emotions and unhelpful behaviors.
Use your bed ONLY for sleep! Teens love to spend time in their room, which means their bed. It’s comfortable, so who can blame them? But the best method is avoiding studying and watching TV/screens in bed. As a parent, you can model this behavior. You can also help shape their behavior by authentically (this is key) and positively reinforcing them when they study at a table or desk.
Don’t Force Sleep. Encourage your teen to hit the hay when they are tired (don’t fight it) - and if they don’t fall asleep within 30 minutes, remind them that sleeping gets harder when we catastrophize (Tomorrow will be horrible if I don’t sleep!) or jump to conclusions (I’ll be too tired tomorrow and fail my test!). Rather, encourage them to quietly get up and do something relaxing like reading a book or drinking a cup of hot tea (NO ELECTRONICS). Getting stressed and watching the clock only increases your mind’s pressure to sleep. The more we increase the pressure to sleep - the less likely we are to fall asleep.
Move. Movement might be the answer (or at least part of it) if your teen has difficulty sleeping. Dr. Lee Wells, Clinical Director at Mind Chicago, says she often works with high-achieving, sleep-deprived teens to create walking, stretching, or gentle daily movement routines. This might include a 15-minute after-school walk with a special playlist or 10 minutes of Facetime yoga with a friend. Dr. Wells notes that a consistent schedule of physical activity can help with symptoms of anxiety and depression, increasing a teen’s ability to rest.
Be Cool. Turning the temperature down in your teen's room may help improve sleep. Sixty-five (65) degrees is ideal for healthy sleep - it naturally drops the body temperature, reducing heart rate and promoting relaxation. So open your teen’s window or turn on a fan.
Be Caffeine-Free. Let’s not forget about pesky, sleep-stifling caffeine. Avoid highly caffeinated beverages at least 8 hours before the desired bedtime. Although you can’t make your teen avoid coffee shops after school, you can be your teen’s accountabilibuddy. Maybe you and your teen take on this helpful habit together, and both sleep better!
Sleep is a vital component of a teen’s well-being. By understanding the impact of sleep deprivation and trying a few strategies, parents, caregivers, and teens can work together to foster better sleep habits to get more well-deserved rest! Encouraging a consistent sleep schedule, healthy routines, and a positive sleep environment are crucial to ensuring a good night's rest, ultimately contributing to improved mental and physical health.
Remember, good sleep makes us a little less vulnerable to unhelpfully strong emotions and improves our decision-making and mood!
If your child needs more help with sleep or your child struggles with a specific sleep disorder, please reach out for more support or help at hello@mindchicago.com.
Authored by Mind Chicago Therapist Courtney Chamerski, LSW
