Sleep Wellness in Teens
Sleep Wellness in Teens
Sleep is a cornerstone for overall health and well-being, playing a critical role in supporting healthy brain development, emotional regulation, and academic success. However, many teens in America face chronic sleep deprivation, influenced by biological, environmental, and societal factors.
Sleep in Teens
· Vital for survival and supporting healthy brain development (Tashjian et al., 2016).
· Sleep is also necessary for physical and mental health (Alonzo et al., 2021).
· High school students need about nine hours of sleep, and middle schoolers 10 hours (Duke Sandford Child and Family Policy, 2024).
Neuroscience of Teen Sleep
· Circadian and homeostatic rhythms shift during adolescence (Hernandez et al., 2023; Baker et al., 2023).
· Hormonal changes during puberty (testosterone in males, estrogen in females) contribute to sleep phase delay (Hummer & Lee, 2016).
· Testosterone may cause a more significant sleep delay than estrogen, making males more vulnerable to sleep issues.
· Melatonin, the hormone that helps induce sleep, is released later at night in teens (Moawad, 2016).
· This delayed melatonin release leads to sleep phase delay, making it easier for teens to stay up late and sleep in (Damour, 2019).
Factors Contributing to Sleep Loss in Teens
· Phone notifications, Text messages, Social media
· Studying
· Socializing
· Academic demands
· Light exposure
· Work schedules
Risks of insufficient sleep
Poorer sleep has been associated with less dorsolateral prefrontal cortex activation (Tashjian et al., 2016). This part of the brain plays a crucial role in executive functioning, including decision-making, problem-solving, and impulse control. A lack of sleep also impacts the limbic system—adolescents who do not receive enough sleep report increased stress levels and heightened emotional reactivity. The limbic system is particularly sensitive to stress and sleep disturbances during this developmental period (Baker et al., 2022). Higher C-reactive protein levels, an inflammation marker that predicts chronic health problems, are found in teens with high sleep variability. Chronic inflammation has been linked to an increased risk of cardiovascular disease, diabetes, and obesity. These risk factors underscore the long-term physical health risks of insufficient sleep. Baker et al. (2022) reported that sleep difficulties often precede anxiety and depression. Daytime sleepiness and difficulty concentrating are also associated with poor sleep (Alonzo et al., 2021).
Understanding teen sleep isn’t just about improving bedtime routines—it’s about recognizing a key component of your child’s emotional and developmental health. When teens aren’t sleeping well, their brains have a harder time managing stress, regulating emotions, and making healthy decisions. This often shows up as moodiness, irritability, academic struggles, anxiety, or feeling overwhelmed, leaving parents unsure whether the issue is behavioral, emotional, or something deeper.
When I work with teens in therapy, sleep habits are often a crucial part of the healing process. By addressing sleep patterns alongside emotional and mental health concerns, we can reduce symptoms, increase resilience, and help your teen feel more grounded and capable. If you’re noticing changes in your teen’s mood, behavior, or school performance, exploring their sleep health can be an important first step—and therapy can help you navigate that process with clarity and support.
