Teenagers in the United States only get between 6.5 and 7.5 hours of sleep each night, which is a serious problem. You can alleviate some of that by getting comfortable options, such as adjustable mattresses. Still, the biggest contributing factors are mobile device screens and school start times. Teenagers who go to bed too late or toss and turn for hours on end are more likely to put on weight, become diabetic, and fall behind their classmates at school. Anyone who wants to lead a healthy lifestyle should strive to get enough sleep. For teenagers, adequate rest is crucial.
How Much Sleep Do American Teenagers Need?
The need for sleep diminishes as we age. A 5-year-old child needs between 10 and 13 hours of sleep each day, but most adults can make do with only 7 hours. According to the American Academy of Sleep Medicine, teenagers grow quickly and burn a lot of energy, so they need between 8 and 10 hours of sleep each night. Teenagers need this much rest because many important biological processes occur during REM sleep. The brain disposes of toxins and stores new information, and the body releases proteins and hormones to repair damaged cells.
How Much Sleep Do American Teenagers Get?
To find out how much sleep American teenagers get each night, researchers from the Centers for Disease Control and Prevention studied data gathered during the 2015 Youth Risk Behavior Survey. They discovered that more than 70% of the high schoolers surveyed reported sleeping less than 8 hours each night. Children from urban and rural areas across the country participated in the survey, which makes the results even more worrying. This is not a localized problem. The inescapable conclusion is that American teenagers are getting less sleep than they should.
Why Are Teenagers Not Sleeping Enough?
The circadian rhythms that control sleep cycles evolved to help early humans survive. However, we no longer live in jungles and forests. Modern humans do not have to sleep when predators sleep because predators no longer threaten us. Still, our circadian rhythms do not know this. Our biological clocks still tell us when to go to sleep, but the demands of modern life sometimes prevent us from listening.
This is especially true when teenagers are going through puberty. The hormones released during puberty move a teenager’s body clock forward by about 2 hours, which would not have been a problem in the past because teenagers could simply get up a couple of hours later. Most high schools in the United States require their students to arrive by 8 a.m., so sleeping late is not usually an option for teenagers.
Teenagers who want to get enough sleep have a lot more than their circadian rhythms to worry about. Staring at electronic screens before going to bed, which is something that virtually all teenagers do these days, suppresses the melatonin surge that makes falling asleep easier. Drinking coffee or energy drinks that contain caffeine after 4 p.m. can also lead to hours of restlessness each night. Throw in hectic after-school schedules and a wealth of entertainment options, and it is no wonder American teenagers are not sleeping as much as they should.
What Happens When Teenagers Do Not Sleep Enough?
When teenagers do not get enough sleep, their physical and mental health can suffer. When sleep deprivation is chronic and prolonged, teenagers can develop serious medical conditions like obesity, diabetes, and hypertension. Some issues will also appear with short-term sleep deprivation. Other consequences of sleep deprivation in teenagers include:
- Difficulty concentrating
- Shortened attention spans
- Slower reflexes
- Memory impairment
- Poor decision making
- Increased risk-taking behavior
- Moodiness
- Aggression
- Reduced enthusiasm
- Injuries caused by clumsiness
- Poor academic performance
- Poor athletic performance
- Increased absenteeism
How Can Teenagers Get the Sleep They Need?
If you have a teenager who may not be getting as much sleep as they should, there are several things that you can do to help them. You could encourage them to put down their smartphone or tablet at least two hours before bed. You could also urge them not to consume caffeine drinks after 4 p.m. You could also turn your teenager’s bedroom into a sleep sanctuary.
The Right Bed
Beds are not all created equal. If your teenager seems lethargic in the morning, the bed they sleep on could be part of the problem. If your teenager switched to an adjustable bed, their sleep cycle might improve. Adjustable beds are more comfortable than flat beds, boosting circulation and easing back pain. Sleeping on an adjustable bed could also improve your teenager’s breathing and prevent them from snoring.
The Right Mattress
A quality adjustable mattress that provides a good balance of comfort and support could greatly improve your teenager’s sleep. A mattress should align the spine, relieve pressure points, and keep the body at the correct temperature, all of which improve sleep. Some models even have built-in massage features to help promote a peaceful, quick slip into sleep.
The Right Bedroom Furniture
Your teenager’s bedroom should be organized and welcoming. That means clutter and disarray should be avoided if you want them to sleep peacefully each night. Choosing an attractive bedroom furniture set with plenty of innovative storage features could help you to eliminate mess and create a serene environment that encourages restful sleep.
Getting Sleep Back on Track
Teenagers should ideally sleep between 8 and 10 hours each night, but very few do. Hectic lifestyles, electronic devices, bountiful entertainment options, and circadian rhythms that are mired in the past all conspire to make sleep difficult for teenagers. To improve their chances of getting a good night’s sleep, teenagers should have an established bedtime routine, avoid caffeine and electronic screens in the evening, and sleep in quality beds.