They also are at risk of overeating, and making poor diet and nutrition choices overall. Many parents wonder if it is still appropriate to give a teenager a definitive bedtime, much as you did when they were younger. The answer depends on your teen and your own situation. A year-old may need more help going to sleep at an appropriate hour, and parents can help. Rather than give an older teen a strict bedtime, it's better to educate your teen. Let them know how much sleep their growing body needs.
Talk with them about how they plan to get enough sleep, given the demands of their schedule and the early hour needed to wake up for school. Keep the focus on encouraging a healthy bedtime hour, rather than strictly enforcing it. Students often seem to pride themselves on staying up all night to study for exams or to play video games with their friends.
They may brag about getting only five hours of sleep and seem to think depriving their bodies of rest is a sign of strength. Explain that driving while tired is a common cause of teen car crashes. Motor vehicle accidents are the leading cause of teen death in the United States. The Centers for Disease Control and Prevention CDC estimates that every day seven teens between the ages of 16 and 19 die from motor vehicle injuries and even more are treated in emergency rooms for serious injuries.
There are other rules you can make and steps you can take to help your teen get enough rest. Some or all of these parenting tips and strategies may help to encourage healthy sleep patterns. Keep them in a basket in a common area of the house or if your teen is prone to sneaking it back, in your bedroom. Too often, teens stay up late connecting with friends or browsing the Internet, and the light from the screens interferes with their quality of sleep. Do yourself a favor and toss your phone in that basket, too.
Instead of serving soda or other caffeinated drinks, have your teen try to drink only milk or water for dinner. Keep energy drinks and caffeinated sodas out of the house, and discourage your teen from drinking coffee. If they need caffeine to get through the day, then they probably need more sleep overall. A bedroom should be dark and cool. Set a small light by the bed in case your teen likes to read before sleep. The mattress and pillow should be comfortable.
Take TVs out of bedrooms—this room should be for sleep only. By nature, teens are more likely to make up for lost sleep on the weekend and doze until noon or later. However, this affects their overall sleep patterns. Instead, get your teen up at a reasonable hour to keep the sleep schedule somewhat on track. Make sure your teen knows that you expect them to be in bed by p. Your teen may not be the only one who's not getting enough rest. If you always fall asleep on the couch while watching TV in the evening, or if you struggle to wake up in the morning , your teen is likely to follow suit.
Show your teen that you think it's important to get the right amount of sleep by going to bed at a reasonable time. Many teens aren't getting enough sleep, and that may come as no surprise to adults who never get enough sleep either. Editions Quartz. More from Quartz About Quartz. Follow Quartz. These are some of our most ambitious editorial projects. By Sonali Kohli. Published February 3, This article is more than 2 years old.
Age Recommended hours of sleep Hours that may be appropriate Hours not recommended months 14 to 17 11 to 13, 18 to 19 Less than 11, more than 19 months 12 to 15 10 to 11, 16 to 18 Less than 10, more than 18 years 11 to 14 9 to 10, 15 to 16 Less than 9, more than 16 years 10 to 13 8 to 9, 14 Less than 8, more than 14 years 9 to 11 7 to 8, 12 Less than 7, more than 12 years 8 to 10 7, 11 Less than 7, more than 11 years 7 to 9 6, 10 to 11 Less than 6, more than Sign me up.
Some research has found that teens whose parents set a firm bedtime get more sleep and have less daytime drowsiness. Another avenue for parents is advocating for later start times with their local school district.
A number of districts have experimented with delayed starts and found beneficial results as measured by attendance and academic performance. Parents can also work with their teens to avoid overscheduling and commitments that can generate stress and trade off with adequate time for sleep. Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
He is board-certified in psychiatry as well as sleep medicine. With less rigid schedules during summer break, kids tend to face sleep disruptions. Help your kids avoid summer sleep troubles….
Terminology about sleep can be confusing. Our sleep dictionary clearly explains common sleep terms so that you can better understand….
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
Teens and Sleep An overview of why teens face unique sleep challenges and tips to help them sleep better. Updated August 5, Written by Eric Suni. Medically Reviewed by Alex Dimitriu. Thinking and Academic Achievement Sleep benefits the brain and promotes attention, memory, and analytical thought. Emotional Health Most people have experienced how sleep can affect mood, causing irritability and exaggerated emotional reactions.
Physical Health and Development Sleep contributes to the effective function of virtually every system of the body. Related Reading. Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Alex Dimitriu Psychiatrist MD. Tarokh, L. Sleep in adolescence: Physiology, cognition and mental health. Neuroscience and biobehavioral reviews, 70, — Sio, U. Sleep on it, but only if it is difficult: effects of sleep on problem solving.
King, E. Journal of Interior Design, 42 4 , 5— Beth Israel Deaconess Medical Center. Perez-Lloret, S. A multi-step pathway connecting short sleep duration to daytime somnolence, reduced attention, and poor academic performance: an exploratory cross-sectional study in teenagers.
Curcio, G. Sleep loss, learning capacity and academic performance. Sleep medicine reviews, 10 5 , — McMakin, D. The impact of experimental sleep restriction on affective functioning in social and nonsocial contexts among adolescents. Journal of child psychology and psychiatry, and allied disciplines, 57 9 , — American College of Neuropsychopharmacology. Lack of sleep could cause mood disorders in teens.
Insomnia disorder in adolescence: Diagnosis, impact, and treatment. Sleep medicine reviews, 39, 12— Richter, R. Among teens, sleep deprivation an epidemic. Cespedes Feliciano, E. Pediatrics, 1 , e Wheaton, A. Morbidity and mortality weekly report, 65 13 , —
0コメント