Teenage sleep problems have now become a key focus for teachers and parents. It’s recommended that teenagers get between 8 and 10 hours of sleep per night, but these days many get just 6-7 hours, or even less, leaving them sleep-deprived.
Factors behind the crises in teenage sleep problems in schools include increased academic pressure, lifestyle changes mainly due to the use of mobile phones late into the night, and biological changes to sleep patterns.
Biological changes to sleep in puberty
During puberty, teenagers experience a natural delay in their circadian rhythm. Melatonin (the sleep hormone) is released later at night, meaning teens are biologically wired to fall asleep later and wake later. This shift is around two hours in length, with teenagers becoming ‘super night owls’. As a result, teenagers tend to feel most alert and energetic later in the day, and many don’t feel sleepy until around 10 pm.
Thus, even when falling straight to sleep at 10 pm, a wake time of 8 am to get to school for a 9 am start would leave a teenager with just 8 hours of shut-eye, getting the bare minimum of their recommended sleep. In short, early school start times make it virtually impossible for teenagers to get enough sleep.
How much sleep are teenagers getting?
The latest research by the Health Behaviour in School Study is showing a steady decline in the amount of sleep adolescents are getting in the UK. From a level of 71% of those aged 11-15 getting 8.5 hours of sleep in 2014, levels fell to 63% in 2018 and are now down to just 42% of children reported getting at least 8.5 hours of sleep on school days in the latest 2022 report.
In the USA, things seem even worse. Recent research has shown that just 23% of US teenagers are getting the right amount of sleep. Somewhat alarmingly, 50% of teenagers in the USA get less than 6 hours of sleep per night and are regarded as suffering from severe sleep deprivation.
How much sleep do teenagers need?
Expert panels including the expert panels, particularly the American Academy of Sleep Medicine (AASM) and the National Sleep Foundation (NSF), recommended that teenagers (aged 14-17) get between 8 and 10 hours of sleep per night. However, some sources suggest 9 to 9.5 hours as optimal, to support their intense physical, emotional, and cognitive development, with 9.25 hours often quoted as the specific amount of sleep.
However, these are guidelines, and you should always judge your own or your teenager’s sleep needs based on waking up feeling refreshed and ready to start the day – ideally without an alarm!
School start times and sleep deprivation in teenagers
Research indicates that later school times can significantly reduce sleep deprivation among teenagers and improve their academic performance and well-being.
Academic benefits of starting school later for teenagers
With a lack of sleep, teenagers have difficulty focusing in class. In addition, they have reduced the transfer of short-term to long-term memory (due to the reduction of the REM Sleep Phase). In 2017, Wahlstrom, Berger, Widome, and Larson conducted a review of studies on the associations between school start times and student sleep, health, and performance. They found evidence of improved outcomes when start times were delayed.
Mental health benefits of starting school later
For all children, teenagers and adults, long-term sleep deprivation can lead to changes in mood, including irritability and, more importantly, anxiety and depression. Owens, Belon, and Moss (2010) found that delaying school start times for adolescents resulted in improved sleep, mood, and behaviour.
Sleep deprivation and increased risk-taking behaviour
There is a growing body of evidence that sleep-deprived teenagers are more likely to engage in risky behaviours such as substance abuse and reckless driving.
Other impacts of sleep deprivation in teenagers
Sleep deprivation is proven to lead to increased addiction in teenagers, including caffeine, nicotine and alcohol. It also leads to poorer, unhealthy food choices. Teenagers who are sleep deprived are more likely to miss school or be late for class, with the resulting impact on their studies.
Thus, there is clear evidence that a later school start time would be beneficial for teenagers in terms of academic performance and, more importantly, their health and well-being.
How schools can support better sleep for teens
Schools with later start times or sleep-aware policies report better attendance, improved behaviour, increased engagement and higher academic achievement — all priorities for leadership. Schools have a pivotal role in addressing this issue by evaluating current start times and considering adjustments that support healthier sleep. For those starting early, start times could be reviewed. Perhaps if they can’t be changed for the whole year, they could be tweaked during times when students are studying for an exam and choosing to revise late into the evenings.
Schools can implement strategies to support better sleep among students by promoting awareness of sleep health and adjusting academic schedules. Providing information on the importance of sleep, encouraging healthy habits, and fostering an environment that prioritises well-being can create a supportive framework for students.
How can parents help with teenage sleep problems?
The key to all family health change is to lead by example and maintain your own mental and physical health with regular exercise, a healthy diet and good sleep hygiene. In this way, you have the platform to encourage your teenager to do more exercise, get outside and move, and have a healthier diet.
Swapping caffeine consumption to water and eating lots of fresh fruit and vegetables rather than processed foods and snacks will all lead to a better night’s sleep.
Learning to meditate, having a warm bath at night and most of all having a stop time for all tech before their sleep routine and never using a mobile in bed would also help them optimise their sleep too.
Recommended boundaries around tech use
If you want your teenager to adopt your rules and guidelines, you need to be willing to lead by example with tech and mobile phone usage, too. A recent YouGov Sleep Study asked Britons how often they look at a screen before going to sleep. In total 87% said that they look at their phone or tablet within an hour before going to bed.
Sleep workshops for parents and schools
Teenage sleep problems undoubtedly need parents and schools to work together to improve sleep for students. I therefore offer bespoke one-hour sleep workshops for parents, schools and teachers. The sleep workshops have had great feedback and help across the board. They start with an introduction to the basics of sleep science and include practical strategies and tips to improve sleep hygiene.
I also offer a free 1/2 hour consultation for students, parents and teachers who would like to discuss a sleep problem they have in more detail.
How to Book a Sleep Workshop for Schools
If you would like to find out more about my Sleep Workshops for Schools, please reach out using the contact form or contact me directly at dave@aquamarine-squirrel-107177.hostingersite.com.
