Sleep is critical to a teenager’s brain development and their overall ability to function.

Research and experience working with teenagers tell us that many of them are deprived of the quality sleep they need. A major challenge to teen’s sleeping well is a biological shift in their circadian rhythm which means they are often not ready to sleep until much later at night, often the early hours of the morning and then they still have to be up early for school.

Mobile phones and laptops in the bedrooms also impact on quality of sleep. For some teens, they stay connected all night, so if they receive a message in the middle of the night they will be woken by their phone, causing sleep to be disrupted and fragmented. Watching Netflix or scrolling through tiktok, instagram, snapchat all stimulate the brain, and when the brain is stimulated it is harder to fall asleep. Further, teenagers who have deadlines due or are studying for tests or exams will also often stay awake into the early hours of the morning.

Lack of sleep and poor quality sleep impacts on a teenager’s emotional thinking, behaviour and cognitive ability. There is also evidence that sleep deprived teenagers are more prone to depression, anxiety and other mental health issues. Teenager’s brains and bodies are still developing, and like a baby they need sleep to help with this development. It is important not to underestimate the importance of sleep to manage mood, behaviour and allow for brain development.

So what can parents do to support their teenager? Firstly, start the conversation with them about their sleep, open communication is key. Ask what time they fall asleep, do they have difficulty falling asleep or staying asleep? Try to come to an agreement on bedtimes and when to switch off devices. You can encourage them to charge their devices in a central part of the house rather than their bedrooms. If your teenager goes to bed after you, then you should ensure that they are still going to sleep at a reasonable hour.

Additional Sleep Tips:

• Have a regular routine - this may include a shower, brush teeth, read a book, bed.

• Try and make bedtime and wake up time (including weekends) similar.

• If bedtime is too late, make gradual changes - 15 minutes earlier to start.

• Avoid high intensity exercise, and screen time an hour before bed.

• Have a comfortable sleep environment, quiet, not too hot or cold. Darkness promotes the release of melatonin which assists sleep.

• Don’t have distractions where you sleep - especially phones

• Try to avoid meals 1-2 hours before bed. Avoid caffeine and energy drinks.

• Being active throughout the day can improve sleep quality.

Quality sleep can help teenagers maintain their physical, mental, social and emotional health and wellbeing, while also contributing to academic performance. Good sleep allows the brain to focus attention, improves memory and enhances analytical thinking and creativity. One of the best things you can do as a parent is support your teenager with their sleep patterns and habits. If you have concerns about your teenager and would like to discuss them with a counsellor, then you are able to contact the Guidance Department for support.

Additional Resources:

Nathan Wallis - Teenagers and Sleep