How Teens Can Increase Sleep

When the National Sleep Foundation conducted its 2006 study on sleep habits in the U.S., some startling facts about teens and sleep emerged. Forty-five percent of the adolescents studied got less than eight hours a night on school nights and an additional 30 percent got eight to nine hours. Because most teens need a minimum of nine hours of sleep every night, that means about three-quarters of teens in the U.S. are sleep-deprived.

  1. The Internal Clock

    • All humans have an internal clock that affects body temperature, sleep cycles, appetite and hormone changes, according to the Mayo Clinic. A number of biological processes -- most notably, the sleep cycle -- follow the cycle of that internal 24-hour clock. These circadian rhythms cause you to fall asleep and wake up; in children they usually cause sleepiness around 8 or 9 p.m. When puberty hits, however, the internal clock changes, shifting the body̵7;s natural bedtime toward 11 p.m. or later. When teens stay up late to study or socialize, the internal clock can become even more disrupted.

    Change the Schedule

    • In some cases, teens need to pay more attention to their daily schedules and habits to improve their sleeping patterns. School schedules with early morning classes and evening activities such as sports can extend the day. Playing video games, using the computer for other purposes or watching TV late at night can be stimulating and prevent a teen from falling asleep. The last hour before bedtime should be media-free. Homework and study sessions should be scheduled before extracurricular activities to prevent late-night study sessions and extracurricular activities should be minimized during the school week.

    Other Strategies

    • Many basic health habits can promote sleep, according to an April 2009 article in "Psychology Today." Daily exercise can improve sleep quality, but it should not occur during the evening because it might be too stimulating then. Keep a teen̵7;s bedroom cool, dark and quiet; bedrooms should be used only for sleeping. Some teens can benefit from short naps, while others find they interfere with nighttime sleep. Caffeine can disrupt sleep, especially if taken in excess. Some teens might need to eliminate caffeine entirely to establish better sleep patterns. Exposure to bright light immediately on awakening helps increase alertness by suppressing melatonin, a hormone that makes you sleepy.

    Other Issues

    • If your teen is always hard to arouse, grumpy or seems depressed, sleep deprivation could be the source of the problem. Other signs are difficulty staying focused, falling asleep in class or poor grades. Sleep deprivation can also cause driving accidents, behavior problems and weight gain, according to the National Sleep Foundation. In addition to the changes in the circadian rhythm, teens with sleep problems could have medical conditions such as depression or sleep apnea. If you̵7;re concerned about your teen's sleep habits or behavior, consult your pediatrician or family doctor.

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