David Baxter PhD
Late Founder
Teen sleep: Why is your teen so tired?
By Mayo Clinic Staff
Aug. 8, 2007
Teens are notorious for staying up late at night and being hard to rouse in the morning. Your teen is probably no exception. But it's not necessarily because he or she is lazy or contrary. This behavior pattern actually has a physical cause. And there are ways to help mesh your teen's sleep schedule with that of the rest of the world.
A teen's internal clock
Everyone has an internal clock that influences body temperature, sleep cycles, appetite and hormonal changes. The biological and psychological processes that follow the cycle of this 24-hour internal clock are called circadian rhythms. Before adolescence, these circadian rhythms direct most children to naturally fall asleep around 8 or 9 p.m. But puberty changes a teen's internal clock, delaying the time he or she starts feeling sleepy ? often until 11 p.m. or later. Staying up late to study or socialize can disrupt a teen's internal clock even more.
Too little sleep
Most teens need about nine hours of sleep a night to maintain optimal daytime alertness. But few actually get that much sleep regularly. Part-time jobs, homework, school activities and friends often are prioritized higher than is sleep. In fact, more than 25 percent of teens report sleeping only 6 1/2 hours a night or less, according to the National Sleep Foundation.
Big deal? Yes. Irritability aside, sleep deprivation can have serious consequences. Daytime sleepiness makes it difficult to concentrate and learn, or even stay awake in class. Too little sleep may contribute to mood swings and behavioral problems. And sleepy teens who get behind the wheel may cause serious ? even deadly ? accidents.
Playing catch-up
Catching up on sleep during the weekends seems like a logical solution to teen sleep problems, but it doesn't help much. In fact, sleeping in can confuse your teen's internal clock even more. A forced early bedtime may backfire, too. If your teen goes to bed too early, he or she may only lie awake for hours.
Resetting the clock
So what can you do? Don't assume that your teen is at the mercy of his or her internal clock. Take action tonight!
Is it something else?
In some cases, excessive daytime sleepiness can be a sign of something more than a problem with your teen's internal clock. Other problems can include:
By Mayo Clinic Staff
Aug. 8, 2007
Teens are notorious for staying up late at night and being hard to rouse in the morning. Your teen is probably no exception. But it's not necessarily because he or she is lazy or contrary. This behavior pattern actually has a physical cause. And there are ways to help mesh your teen's sleep schedule with that of the rest of the world.
A teen's internal clock
Everyone has an internal clock that influences body temperature, sleep cycles, appetite and hormonal changes. The biological and psychological processes that follow the cycle of this 24-hour internal clock are called circadian rhythms. Before adolescence, these circadian rhythms direct most children to naturally fall asleep around 8 or 9 p.m. But puberty changes a teen's internal clock, delaying the time he or she starts feeling sleepy ? often until 11 p.m. or later. Staying up late to study or socialize can disrupt a teen's internal clock even more.
Too little sleep
Most teens need about nine hours of sleep a night to maintain optimal daytime alertness. But few actually get that much sleep regularly. Part-time jobs, homework, school activities and friends often are prioritized higher than is sleep. In fact, more than 25 percent of teens report sleeping only 6 1/2 hours a night or less, according to the National Sleep Foundation.
Big deal? Yes. Irritability aside, sleep deprivation can have serious consequences. Daytime sleepiness makes it difficult to concentrate and learn, or even stay awake in class. Too little sleep may contribute to mood swings and behavioral problems. And sleepy teens who get behind the wheel may cause serious ? even deadly ? accidents.
Playing catch-up
Catching up on sleep during the weekends seems like a logical solution to teen sleep problems, but it doesn't help much. In fact, sleeping in can confuse your teen's internal clock even more. A forced early bedtime may backfire, too. If your teen goes to bed too early, he or she may only lie awake for hours.
Resetting the clock
So what can you do? Don't assume that your teen is at the mercy of his or her internal clock. Take action tonight!
- Adjust the lighting. As bedtime approaches, dim the lights. Turn the lights off during sleep. In the morning, expose your teen to bright light. These simple cues can help signal when it's time to sleep and when it's time to wake up.
- Stick to a schedule. Tough as it may be, encourage your teen to go to bed and get up at the same time every day ? even on weekends. Prioritize extracurricular activities, limit working hours and curb late-night social time as needed.
- Nix long naps. If your teen is drowsy during the day, a 30-minute nap after school may be refreshing. But too much daytime shut-eye may only make it harder to fall asleep at night.
- Curb the caffeine. A jolt of caffeine may help your teen stay awake during class, but the effects are fleeting. And too much caffeine can interfere with a good night's sleep.
- Establish a bedtime routine. Encourage your teen to wind down at night with a warm bath or shower, a book or other relaxing activities ? and avoid loud music, video games, phone calls and Internet use in the half-hour before bed. Take the TV out of your teen's room, or keep it off at night. Minimize other noises that might disrupt your teen's sleep, such as TV in other rooms.
- Go with the flow. Let your teen fall asleep at his or her natural bedtime for a few nights ? no matter how late it may be ? but insist on a fixed wake-up time. Then move the bedtime back by 10 to 15 minutes each night until you reach a reasonable bedtime.
Is it something else?
In some cases, excessive daytime sleepiness can be a sign of something more than a problem with your teen's internal clock. Other problems can include:
- Medication side effects. Many medications ? including over-the-counter cold and allergy medications and prescription medications to treat depression and attention-deficit/hyperactivity disorder ? can affect sleep.
- Depression. Sleeping too much or too little is a common sign of depression.
- Sleep apnea. When throat muscles fall slack during sleep, they stop air from moving freely through the nose and windpipe. This can interfere with breathing and disrupt sleep.
- Restless legs syndrome. This condition causes a "creepy" sensation in the legs and an irresistible urge to move the legs, usually shortly after going to bed. The discomfort and movement can interrupt sleep.
- Narcolepsy. Sudden daytime sleep, usually for only short periods of time, can be a sign of narcolepsy. Narcoleptic episodes occur most often after meals, but can occur at any time ? even in the middle of a conversation. Sudden attacks of muscle weakness in response to emotions such as laughter, anger or surprise are possible, too.
