Sleep patterns change during adolescence, and bedtime may be delayed due to hormonal changes. Even if a teenager falls asleep later, they still need 8–10 hours of sleep each night.
Sleeping well is important for a teenager's development. Sleep allows the body to recover. It strengthens memory and learning and promotes growth hormone secretion.
Insufficient sleep makes mornings feel like a struggle and can affect the teenager’s energy levels throughout the day. Prolonged sleep deprivation can lead to headaches, increase the risk of accidents and also make the young person more prone to overweight.
How to help a teen get a good night's sleep
- Keep your family's sleep schedule as regular as possible. Agree on a bedtime routine together and try to keep the same routine during both everyday life and holidays.
- Agree on screen time. It is a good idea to turn off your screens well before bedtime. If necessary, you can leave your devices in another room overnight.
- Listen to your teenager – but also stick to boundaries. Adolescence involves a need for independence and occasional rebellion. At the same time, teenagers still need adult support and clear boundaries. Tell them why these boundaries exist: they provide security and make everyday life easier.
- Give the teenager their own space. For many people, having privacy and their own place to sleep is important. Respect the teenager's need for space.
- Talk about any concerns. Stress and worries can make it hard to fall asleep. Ask about your teenager’s day and maintain an open, supportive atmosphere.
- Consider ways to improve your sleep together. For example, relaxing evening routines and calm activities before bedtime promote good sleep.
- Also be mindful of energy drinks and other caffeinated beverages. They can make it harder to fall asleep and reduce the quality of sleep.