Teens Aren’t Getting Enough Sleep

From changes triggered by puberty and academic pressure to seemingly inescapable technology, teenagers simply aren’t getting enough quality sleep – and, according to new research, the problem is getting worse.

Teen Sleep

According to a study from the Journal of the American Medical Association, researchers at the University of Wisconsin, Columbia University, and the University of Connecticut found that a whopping 75% of teens said they aren’t getting the recommended eight hours of sleep each night – an 8% increase from 2007.

The more striking finding, however, was the fact that over 50% of teens “reported getting fewer than five hours of sleep per night, the highest proportion ever reported,” Psychology Today explained. “This little amount of sleep is linked with poor emotional regulation, anxiety and depression, poor academic performance, and elevated risks for obesity and diabetes.”

The study analyzed data obtained through the Youth Risk Behavior Survey involving over 120,000 high school students.

Risk Factors

Most would probably assume excessive screen use, substance abuse, depression, or other similar risk factors would play a prominent role in poor teen sleep – but the study found that teens struggled with poor sleep regardless of bad habits (including social media) or underlying psychological issues.

“This doesn’t mean screens are harmless; we know blue light from screens disrupts sleep patterns for people of all ages,” Psychology Today reported. “But it does suggest that limiting screen time alone will not help teens sleep more.” The study’s authors suggest demanding extracurriculars, schools starting too early, and absent parents are behind the worsening problem.

Getting Better Rest

Mayo Clinic, a top-ranked, nonprofit medical center, recommends six tips to encourage better sleep:

1. Develop a sleep schedule and stick to it. Going to bed and waking up at the same time every day “reinforces your body’s sleep-wake cycle.”
2. Focus on healthy eating habits. Avoid going to bed hungry or too full, and limit nicotine, caffeine, and alcohol consumption.
3. Establish a “restful environment” by keeping your bedroom cool, dark, and quiet. Exposure to light – including light-emitting screens – can make falling asleep more difficult.
4. Resist extended daytime naps. Excessive naps can disrupt nighttime sleep, so keep naps short (less than one hour) and only nap early in the day.
5. Engage in physical activity every day. Staying active promotes better sleep – as long as it’s not done near bedtime.
6. Improve stress management skills. If you’re struggling with anxiety, write down “what’s on your mind and then set it aside for tomorrow.”

Doctor Charlene Gamaldo, medical director of Johns Hopkins Center for Sleep at Howard County General Hospital, recommends that patients struggling with sleep issues try warm milk, chamomile tea, or tart cherry juice.

“Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition,” Gamaldo said. “[Chamomile tea is] believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition.”

With a few intentional changes, quality sleep is possible even for the busiest high-achieving adolescent. Teen sleep doesn’t have to be a struggle.

1. 75% of teens said they aren’t getting 8 hours of sleep a night.
2. More than half of teens reported getting fewer than five hours of sleep each night.
3. Healthy eating habits, exercise, and a restful environment can lead to better sleep.