How many hours of sleep should a 17-year-old get each night. What are the consequences of insufficient sleep for teens. How can teenagers improve their sleep habits and get better rest.

Optimal Sleep Duration for Teenagers: Understanding the Science

The teenage years are a critical period of growth and development, making adequate sleep crucial for overall health and well-being. Research indicates that most teenagers require between 8 to 10 hours of sleep per night to function optimally. This range accounts for individual variations and the unique physiological changes occurring during adolescence.

Why do teens need so much sleep? During puberty, the body undergoes significant changes, including shifts in hormone production and brain development. These processes are heavily dependent on sufficient rest. Sleep plays a vital role in:

• Consolidating memories and learning
• Supporting physical growth and development
• Regulating mood and emotional health
• Boosting immune function
• Maintaining healthy metabolism

The Biological Clock Shift: Why Teens Struggle with Early Bedtimes

Many parents and educators find themselves frustrated by teenagers’ tendency to stay up late and struggle with early mornings. However, this behavior is often rooted in biology rather than simple defiance. During adolescence, the body’s circadian rhythm – our internal biological clock – undergoes a significant shift.

This phenomenon, known as “sleep phase delay,” causes teens to naturally feel more alert later in the evening and sleepy later in the morning. The hormone melatonin, which regulates our sleep-wake cycle, is released later at night in adolescents compared to children or adults. This biological change can make it genuinely challenging for teens to fall asleep at earlier hours, even when they try.

Factors Contributing to Delayed Sleep in Teens:

• Hormonal changes affecting the circadian rhythm
• Increased academic and extracurricular demands
• Social pressures and peer influence
• Exposure to blue light from electronic devices
• Early school start times conflicting with natural sleep patterns

The Consequences of Sleep Deprivation in Adolescents

When teenagers consistently fail to get enough sleep, the effects can be far-reaching and impact various aspects of their lives. Sleep deprivation in adolescents has been linked to a range of negative outcomes, both in the short-term and long-term.

What happens when teens don’t get enough sleep? The consequences can include:

1. Impaired cognitive function and academic performance
2. Increased risk of mental health issues, including depression and anxiety
3. Compromised physical health and weakened immune system
4. Higher likelihood of engaging in risky behaviors
5. Increased risk of drowsy driving and accidents

Chronic sleep deprivation can also contribute to more serious health problems over time, such as obesity, cardiovascular issues, and metabolic disorders. It’s crucial for parents, educators, and teens themselves to recognize the importance of prioritizing sleep for overall well-being.

Recognizing the Signs of Insufficient Sleep in Teenagers

Identifying sleep deprivation in teens can be challenging, as some symptoms may be mistaken for typical adolescent behavior. However, being aware of the signs can help parents and caregivers intervene early and support better sleep habits.

Common Indicators of Sleep Deprivation in Teens:

• Difficulty waking up in the morning and excessive grogginess
• Falling asleep during classes or other daytime activities
• Irritability, mood swings, and increased emotional sensitivity
• Difficulty concentrating and declining academic performance
• Increased appetite, particularly for high-carbohydrate or sugary foods
• Reliance on caffeine or energy drinks to stay alert

Do these signs always indicate a sleep problem? While occasional tiredness is normal, persistent and multiple symptoms may suggest an underlying sleep issue that requires attention.

Strategies for Improving Teen Sleep Habits

Encouraging better sleep habits in teenagers can be challenging, but it’s essential for their health and well-being. By implementing a combination of lifestyle changes and creating a sleep-friendly environment, teens can gradually improve their sleep quality and duration.

Key Strategies for Better Teen Sleep:

1. Establish a consistent sleep schedule, even on weekends
2. Create a relaxing bedtime routine to signal the body it’s time to wind down
3. Limit exposure to blue light from electronic devices before bedtime
4. Ensure the bedroom is dark, quiet, and cool for optimal sleep conditions
5. Encourage regular exercise, but not too close to bedtime
6. Avoid caffeine and heavy meals in the evening
7. Consider using white noise or calming sounds to promote relaxation

How can parents support these habits? Leading by example and creating a household culture that values sleep can be powerful. Additionally, open communication about the importance of sleep and its impact on overall health can help teens understand and prioritize their rest.

The Role of Technology in Teen Sleep Patterns

In today’s digital age, technology plays a significant role in the lives of teenagers, often to the detriment of their sleep. The pervasive use of smartphones, tablets, and computers, especially in the evening hours, can significantly disrupt natural sleep patterns and make it harder for teens to get the rest they need.

How Technology Affects Teen Sleep:

• Blue light emission suppresses melatonin production
• Engaging content keeps the mind stimulated and alert
• Social media and messaging create pressure to stay connected
• Gaming and binge-watching lead to later bedtimes
• Notifications disrupt sleep throughout the night

What steps can be taken to mitigate technology’s impact on sleep? Implementing a “digital curfew” an hour or two before bedtime can be effective. Encouraging the use of blue light filters or night mode settings on devices can also help. Additionally, keeping smartphones and other electronics out of the bedroom can reduce the temptation for late-night use.

The Impact of School Start Times on Adolescent Sleep

The debate surrounding school start times and their impact on teen sleep has gained significant attention in recent years. Many schools across the country have traditionally started classes early in the morning, often before 8:00 AM. However, research has shown that these early start times conflict with the natural sleep patterns of adolescents, potentially contributing to chronic sleep deprivation.

Key Points in the School Start Time Debate:

• Teens’ biological clocks naturally shift to later sleep and wake times
• Early start times often result in insufficient sleep for many students
• Later start times have been associated with improved academic performance
• Concerns about logistical challenges for schools and families
• Potential benefits for student mental health and overall well-being

How have schools addressed this issue? Some districts have experimented with later start times, with promising results. Studies have shown improvements in attendance, reduced tardiness, and even decreased rates of adolescent car accidents in areas where school start times were pushed back.

While changing school schedules can be complex and requires community support, the potential benefits for student health and academic success make it a worthy consideration for many districts.

Sleep Disorders in Teenagers: When to Seek Professional Help

While occasional sleep difficulties are common, persistent sleep problems may indicate an underlying sleep disorder. Recognizing the signs of sleep disorders in teenagers is crucial for early intervention and treatment.

Common Sleep Disorders in Adolescents:

1. Insomnia (difficulty falling or staying asleep)
2. Delayed Sleep Phase Syndrome (extreme difficulty with early bedtimes and wake times)
3. Sleep Apnea (pauses in breathing during sleep)
4. Narcolepsy (excessive daytime sleepiness and sudden sleep attacks)
5. Restless Legs Syndrome (uncomfortable sensations in the legs at night)

When should parents consider seeking professional help for their teen’s sleep issues? If sleep problems persist for several weeks despite attempts to improve sleep hygiene, or if they significantly impact daily functioning, it may be time to consult a healthcare provider or sleep specialist.

A medical professional can conduct a thorough evaluation, which may include sleep studies or other diagnostic tests, to identify any underlying sleep disorders. Treatment options vary depending on the specific condition but may include cognitive-behavioral therapy, medications, or lifestyle modifications.

Signs That May Warrant Professional Evaluation:

• Chronic difficulty falling asleep or staying asleep
• Excessive daytime sleepiness, even with adequate sleep time
• Loud snoring, gasping, or choking sounds during sleep
• Sudden muscle weakness triggered by strong emotions
• Persistent nightmares or night terrors
• Sleep walking or other unusual behaviors during sleep

By addressing sleep issues promptly and comprehensively, parents and healthcare providers can help ensure that teenagers get the quality rest they need to thrive academically, emotionally, and physically during this critical stage of development.

How Much Sleep Do I Need? (for Teens)

How Much Sleep Do I Need?

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don’t get enough sleep.

Why Don’t Teens Get Enough Sleep?

Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.

During the teen years, the body’s
circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone
melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

Changes in the body’s circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it’s harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.

Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.

Why Is Sleep Important?

Sleep is important for you to be at your best. Teens need sleep to:

• pay attention and learn in school
• improve athletic performance
• grow and develop normally
• be healthy 

Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.

People with ongoing sleep deficits can have:

• health problems, like heart disease and obesity
• trouble fighting infections
• emotional problems, like depression

Am I Getting Enough Sleep?

Even if you think you’re getting enough sleep, you might not be. You may need more sleep if you:

• have a hard time waking up in the morning
• have trouble concentrating
• are falling asleep during classes
• feel irritable, moody, sad, or depressed

How Can I Get More Sleep?

Here are some things that may help you to sleep better:

Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends.

Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.

Avoid caffeine. Don’t drink beverages with caffeine, such as soda, tea, and coffee, after dinner. Nicotine (smoking and vaping) and alcohol in the evening can make a person restless and interrupt sleep.

Unwind by keeping the lights low. Light signals the brain that it’s time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.

Turn off electronics. Don’t use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.

Don’t nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.

Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.

Reviewed by: Mary L. Gavin, MD

Date reviewed: February 2019

Sleep Disorders – Common Types, Symptoms, Treatments

Sleep Disorders – Common Types, Symptoms, Treatments | Sleep Foundation

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Sleep Disorders

What they are, their causes and symptoms, and how people with sleep disorders can get relief

Updated May 16, 2022

Written by

Danielle Pacheco,
Staff Writer

Danielle Pacheco

Staff Writer

Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.

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Medically Reviewed by

Dr. Anis Rehman,
Internal Medicine Physician

Dr. Anis Rehman

Internal Medicine Physician

Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism.

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The collective term sleep disorder refers to conditions that affect sleep quality, timing, or duration and impact a person’s ability to properly function while they are awake. These disorders can contribute to other medical problems, and some may also be symptoms for underlying mental health issues.

In 1979, the American Sleep Disorders Association published the first classification system dedicated to sleep disorders. Our knowledge and understanding of sleep health has evolved over the past four decades. More than 100 specific sleep disorders have been identified and today’s classifications use complex methodologies to categorize these disorders based on causes, symptoms, physiological and psychological effects, and other criteria. However, most sleep disorders can be characterized by one or more of the following four signs:

• You have trouble falling or remaining asleep
• You find it difficult to stay awake during the day
• There are imbalances in your circadian rhythm that interfere with a healthy sleep schedule
• You are prone to unusual behaviors that disrupt your sleep

Any of these signs could indicate a sleep disorder. People who experience issues with sleep or daytime energy should consult with their doctor.

Better Sleep for a

Better You

Trouble sleeping? Let us help.

Written by

Danielle Pacheco,
Staff Writer

Danielle Pacheco

Staff Writer

Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.

Read Full Bio

Want to read more about all our experts in the field?

Learn About The Editorial Team

Medically Reviewed by

Dr. Anis Rehman,
Internal Medicine Physician

Dr. Anis Rehman

Internal Medicine Physician

Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism.

Read Full Bio

Want to read more about all our experts in the field?

Learn About The Editorial Team

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Curating Your Sleep Solutions

Insomnia

Insomnia is characterized by an ongoing difficulty to fall or remain asleep despite wanting to sleep and having enough time to sleep. People with insomnia also experience daytime sleepiness and may have difficulty functioning while they are awake. Chronic insomnia is diagnosed when someone has these symptoms at least three times per week for at least three months. 

• Up to two-thirds of adults periodically experience some form of insomnia. 
• Insomnia is more likely to occur with older age, lower socioeconomic status, and anxiety or depression.  
• Therapy, sleep aids, and other approaches can reduce or resolve insomnia symptoms.

Learn More

What Causes Insomnia?

Trying to find out why you have sleeping problems? Learn about the general causes of insomnia and how it can arise in the elderly, teens, and pregnant women.

Want to learn more about the symptoms of insomnia? Our guide covers short-term & chronic insomnia symptoms, including sleep issues and daytime impairments.

Want to learn more about how to treat insomnia? Our insomnia treatment guide covers medications, cognitive behavioral therapy for insomnia, and more.

Not all insomnia is the same. Learn about short-term and chronic types of insomnia along with other terms used to describe this serious sleeping problem.

Sleep Apnea

Sleep apnea is a common sleep-related breathing disorder that disrupts breathing at night. People with this condition often snore heavily and may wake up choking or gasping for air. There are two types of sleep apnea. Obstructive sleep apnea occurs when tissues in the mouth and throat relax, frequently blocking the upper airway. Central sleep apnea occurs when the brain temporarily stops sending signals to the muscles that control breathing.

• Obstructive sleep apnea affects at least 30 million Americans, but many cases go undiagnosed.
• People with sleep apnea often experience daytime sleepiness and fatigue, as well as morning headaches and dry mouth.
• Treatment options for sleep apnea include CPAP therapy, oral appliances, and, in some cases, surgery.

Learn More

Obstructive Sleep Apnea

Obstructive sleep apnea is a condition marked by abnormal nighttime breathing. Learn more about the symptoms, causes, and treatments of obstructive sleep apnea.

Though CPAP therapy is the most common sleep apnea treatment, other options exist. We look at PAP devices, surgeries, and lifestyle changes for sleep apnea.

Sleep apnea is a relatively common disorder in which people experience disrupted breathing while they are sleeping.

In central sleep apnea, a lack of signals from the brain interrupts breathing during sleep. Learn more about this uncommon condition.

Narcolepsy

Narcolepsy is a sleep disorder that makes people feel excessively tired during the day despite getting an adequate amount of sleep. This can lead to an irrepressible urge to sleep, culminating in “sleep attacks” that typically last for a few minutes. These sleep attacks and other symptoms of narcolepsy are caused by disruptions in the brain’s ability to regulate the sleep-wake cycle.

• Narcolepsy affects roughly 1 in 2,000 people in the United States.
• Sleep attacks can be accompanied by cataplexy, a sudden loss of muscle tone that causes people to slump over as they nod off.
• People with narcolepsy are at a high risk for accident or injury, but treatment with medication and lifestyle changes can help.

Learn More

Narcolepsy Treatment

Can narcolepsy be cured? Can its symptoms be improved? Learn about the different types of treatment for narcolepsy and their benefits and downsides.

Concerned that you have symptoms of narcolepsy? Learn about the tests and criteria used to diagnose narcolepsy and how to discuss them with your doctor.

Our guide to the symptoms of narcolepsy explores the causes and impact of each symptom of this complex, chronic sleep disorder.

Hypersomnia and narcolepsy both make people excessively sleepy during the day. Learn more about these disorders and what makes them different.

Restless Legs Syndrome

People with restless legs syndrome (RLS) experience tingling or crawling sensations that create an irresistible urge to move their legs. The sensations and urge to move tend to get worse when sitting or lying down, making it difficult to sleep. RLS is linked with pregnancy, Parkinson’s disease, iron deficiency, and other factors, but the cause of most RLS cases is unknown.  

• Up to 15% of people have RLS, but only around 2% to 3% experience significant symptoms.
• RLS symptoms are not only triggered by rest, they may also worsen with caffeine intake and use of certain medications. 
• Healthy sleep habits, dietary changes, exercise, medical devices, and medications are effective treatment strategies for RLS.

Learn More

What Causes Restless Sleep?

Are you tossing and turning all night and struggling to wake up refreshed? Read more about restless sleep, what causes it, and steps to take to overcome it.

Diagnosing restless legs syndrome can be complex because there is no single test to confirm it. Learn how doctors determine whether someone has this condition.

Learn about common restless legs syndrome symptoms and how to know if you might have this condition.

Learn about different restless legs syndrome treatments to minimize uncomfortable symptoms and restore healthy sleep.

Parasomnias

Parasomnias are a group of unusual sleep behaviors that can occur before falling asleep, during sleep, or in the transition between sleep and wakefulness. Parasomnias are most common in children, but they affect adults as well. They include sleepwalking, bedwetting, night terrors, and more unique ones like exploding head syndrome. 

• Parasomnias occur in up to 20% of children.
• Parasomnias are categorized based on when in a person’s sleep cycle they arise. 
• Managing parasomnias typically involves maintaining the safety of the sleeper and any bed partners and promoting sufficient healthy sleep.

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Sleep Paralysis: Symptoms, Causes, and Treatment

Have you experienced episodes of sleep paralysis? We explain symptoms, causes, and treatments of sleep paralysis.

Learn more about sexsomnia, a parasomnia that can cause involuntary sexual behaviors during sleep. It has a wide range of causes, triggers, and treatments.

Trying to find out more about sleepwalking? Our guide explains the key details to know about the causes, symptoms, dangers, and treatment of sleepwalking.

While painless and non-threatening, exploding head syndrome can cause anxiety and sleep problems. Learn more about this sleep disorder.

Excessive Sleepiness

It is normal to feel sleepy after a night of sleep loss. But excessive daytime sleepiness (EDS) is a medical term that describes extreme grogginess occurring almost every day for at least three months. EDS makes it difficult or impossible to stay awake during the day. A wide range of medical and psychological conditions can lead to EDS, including sleep apnea, narcolepsy, hypothyroidism, chronic pain, depression, and anxiety. 

• EDS is believed to occur in up to 25% of the population.
• EDS is not a sleep disorder itself but rather a symptom of many sleep disorders and other health conditions.  
• To determine the cause of EDS, a doctor may recommend a sleep study or other tests.

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Causes of Excessive Sleepiness

Learn what may be causing your excessive sleepiness. It could be an underlying cause like a sleep disorder, psychiatric illness, or lifestyle factor.

Are you constantly sleepy? Our guide explains the potential causes of excessive sleepiness including sleep deprivation and other medical conditions.

Excessive sleepiness can lead to workplace accidents. Learn how sleepiness impacts safety in the workplace and other aspects of working life.

Do you find it hard to get out of bed or have a strong desire to stay in bed? We discuss the causes, effects, and management of dysania.

Shift Work Disorder

Shift work disorder develops in some people whose jobs require them to work late at night or early in the morning. Sleeping during the day and working at night can cause misalignment between a person’s daily schedule and the circadian rhythms that guide their body to feel alert or sleepy in response to light or darkness. People with this condition often feel excessively tired at work and struggle to get enough sleep during their allotted daytime rest period. 

• At least one-third of shift workers meet the criteria for a shift work disorder diagnosis.
• People with shift work disorder get, on average, 90 minutes less sleep compared with people who work day shifts. 
• Treatment for shift work disorder focuses on strategies that encourage alertness while at work and quality sleep between shifts.

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Shift Work Disorder Symptoms

Want to learn about shift work sleep disorder symptoms? Our guide also covers risk factors for workers and differences between shift work disorder and insomnia.

Do you have trouble sleeping during the day? Our guide explains how to fall asleep in the day and get enough rest for the night ahead.

Shift workers have an arsenal of tactics available to them that may help improve sleep and manage symptoms of shift work disorder.

People with shift work disorder struggle to get enough sleep and stay alert on the job. Our guide includes expert tips for coping with shift work disorder.

Non 24-Hour Sleep Wake Disorder

For most adults, the circadian rhythms that guide the sleep-wake cycle reset approximately every 24 hours. This is why many people start to get sleepy around the same time each night. In contrast, people with non-24-hour sleep wake disorder have circadian rhythms that are either shorter or longer than 24 hours. Affected individuals progressively shift their sleep and wake times one to two hours earlier or later each day. 

• Non-24-hour sleep wake disorder primarily affects people who are blind and unable to see light.
• People with this condition cycle through days or weeks of sleeping during the day and days or weeks of sleeping at night. 
• Non-24-hour sleep wake disorder is one of the six circadian sleep-wake rhythm disorders.

Learn More

Living With and Managing Non-24 Hour Sleep-Wake Disorder

Get advice on how to manage non-24-hour sleep-wake disorder in the workplace, at school, or with friends and family.

Learn about the causes of non-24-hour sleep-wake disorder and who is most likely to suffer from this rare disorder.

Symptoms of Non-24 Hour Sleep-Wake Disorder include excessive daytime sleepiness and insomnia. Learn when to talk to your doctor about your symptoms.

Non-24-hour sleep-wake disorder treatment involves establishing a 24-hour circadian rhythm using light therapy, melatonin supplements, and other tactics.

All Sleep Disorders

How much should a schoolboy sleep?

The whole truth about how to choose a backpack for a first grader.

1. Articles
2. How much sleep should a schoolchild?

Sleep is a physiological process that is vital for restoring body functions and rebooting the brain. Poor health and bad mood, unhealthy appearance are the consequences of lack of sleep. Due to drowsiness, it is difficult to find a common language with others and concentrate on something. As a result, strained relationships with family and friends, poor school performance.

Healthy and full sleep is more important for children than adults, because they get tired faster, and they may not always relax and fall asleep. Absolutely all parents are familiar with the situation when an overtired child, resisting sleep, becomes hyperactive. Researchers say that children under the age of 3 who sleep less than ten hours a night are more likely to be distracted and three times more likely to be hyperactive and impulsive by age six.

Sleep norms at different ages:

Child’s age	Number of repetitions (times)	Daytime (hours)	Night (hours)	Per day (hours)
Newborn	from 8	1-3 at short intervals	5-6	16-19
1-3 months	4-5	5-7	8-11	13-18
4-5 months	3-4	4-6	10-12	14-17
6-8 months	2-3	3-4	10-12	13-16
9-11 months	3-4	2-3	10-12	12-15
1-1. 5 year	2-3	2-3	10-12	12-15
2-3 years	2	1-3	10-11	11-14
4-7 years	1-2	1-2	9-eleven	10-13
8-13 years old	1	–	10-11	10-11
14-17 years old	1	–	8-10	8-10

Sleep requirement for schoolchildren

Primary school children (6-13)

Experts recommend that children aged 6 to 13 get 9 to 11 hours of sleep each night. It is at this age that some begin to develop night terrors, such as fear of the dark. This is due to a highly developed imagination. Also, the quality of children’s sleep is affected by nightmares and snoring.

Pediatricians say that in this age group, the duration of deep sleep is longer. Since the slow phase affects recovery, students are highly focused. Therefore, pay special attention to the condition of a child who falls asleep in class, and therefore does not get enough sleep.

Teenagers (14-17 years old)

Teenagers need to sleep 8-10 hours a night. In fact, only a third of schoolchildren have the opportunity to get enough sleep. They are often overloaded with extracurricular activities and homework that keep them up late and have to get up early in the morning for school.

Daily rhythms prevent the child from falling asleep early. Biological cycles naturally change during puberty. Children who at 6-12 years old fell asleep easily at 9pm, go to bed later.

The time to fall asleep is directly related to the time to wake up. Thus, a student who goes to bed at 11 pm and should receive the recommended dose of sleep of 8-10 hours needs to wake up at 8-10 am, and this is not possible on weekday school days. As a result, during the week, teenagers do not get enough sleep for several hours and try to get enough sleep on the weekend, but do not succeed in this. Sometimes a student is so tired that he falls asleep during the day after class, and then cannot sleep at night, and this becomes a vicious circle.

Consequences of sleep deprivation for schoolchildren:

• limited ability to learn, listen, concentrate and solve tasks. It is even possible to forget necessary information, such as names, homework, or an important meeting;
• acne and other skin problems;
• manifestation of aggressive and deviant behavior;
• increased appetite for unhealthy and fatty foods, sweets, resulting in weight gain;
• growth retardation;
• weakening of the immune system.

Ways to deal with lack of sleep:

• Make nightly sleep a priority. Keep a diary. Remember – to stay healthy, happy and smart you need to get enough sleep!
• Daytime sleep is useful. If planned correctly, it will help restore strength and work more efficiently. However, forgetfulness that is too long or close to evening can harm a full-fledged nighttime.
• Arrange your bedroom in such a way that it is comfortable for relaxation: cool, quiet and dark enough. If necessary, buy a reflective mask or blackout curtains. Let the bright light in the morning signal your body to wake up.
• No pills, vitamins, supplements or drinks can replace a good night’s sleep. Drinking caffeine in the evening can be detrimental to health, so avoid coffee, soda, tea, and chocolate later in the day.
• Set clear hours for when you go to bed and when you wake up. Stick to your schedule for the weekend as well. Gradually, the body synchronizes biorhythms and it will become much easier to fall asleep.
• Do not eat, drink or exercise a few hours before bedtime. Try to complete your homework well before this point.
• Avoid phone, TV and computer before bed. Stick to calm and quiet activities like reading a book or doing puzzles.
• Repeating a set of the same actions every night teaches the body to prepare for bed. Try walking outside, taking a bath or shower.
• Planning for the next day promotes orderliness of thoughts and, accordingly, relaxation.
• During adolescence, biological rhythms change. Going to bed at 9 pm becomes physiologically impossible. It is almost impossible to change this state, but there is a chance to adjust the daily routine and, accordingly, sleep.

One possible way is to go to school later. Adolescents who study at institutions that have established later start hours show better results in academic performance and attendance, increased concentration in classes, improved mood, which reduces the risk of depression.

Researchers have found that adequate, age-appropriate sleep on a regular basis results in improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. Lack of sleep every night has been linked to an increase in injury, hypertension, obesity, and depression, especially for teenagers who are psychologically unstable.

Experts emphasize the need to turn off all screens 30 minutes before a night’s rest and ban the use of televisions, computers and other screens in children’s bedrooms. It’s important to note that sleep times are indicative, and it’s more important to focus on the quality of sleep rather than the quantity to get the right routine. Like adults, some children need more sleep, others less.

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How much sleep a teenager needs at 14-15 years old to get enough sleep

How much sleep a teenager needs

Most parents treat 14-15 year old teenagers as adults, believing that seven hours of sleep is enough for them. However, despite the seeming adulthood, the body of a teenager is still being formed, so it is important to give him a good rest. A growing child needs a properly equipped bed with the right degree of rigidity. Therefore, you need to know where to buy a children’s mattress that meets all the necessary requirements.

Rest rate for a child aged 14-18

According to psychologists, adolescents aged 14 to 18 who sleep less than 8.5 hours a day experience problems with concentration, which affects learning and performance. However, often the daily routine does not allow a growing person to get enough sleep from the heart.

Getting up early for school, for training, and simply at the request of parents do not allow the growing body to recover properly. The result is irritability, fatigue and lack of energy. Teenagers often make up for the latter with fast carbohydrates – chocolates, buns, pizza, etc. As a result, the appearance of excess weight.

Swedish experts conducted a series of experiments and deduced the ideal sleep formula for growing children aged 14 years and older. Teenagers should go to bed no later than 22:00-22:30 to wake up at 7:00, according to the recommendations. The lack of night rest can be made up during the day, resting from 15:00 to 16:00.

Some parents, noticing that such an adult child is already sleeping all the time, attribute this to his laziness and unwillingness to do homework, go to classes, etc. By disturbing a son or daughter, they themselves, without suspecting it, harm the nervous system of the child preventing her from fully recovering. Therefore, if a high school student came home from school and went to take a nap for half an hour, it is better to let him rest, even at the expense of homework. Moreover, after sleep, working capacity increases by about 30% and lessons take much less time.

Causes of poor sleep

But there are times when a teenager sleeps a lot and his parents do not interfere with him, but the feeling of fatigue does not go away. The reason for everything is poor quality rest due to the following circumstances:

1. Sleeping with headphones.

2. Information overload, including serials and films watched before going to bed.