Sleep and Adolescence: The Need for Sufficient Sleep

Adolescents need 8 to 10 hours of sleep per night, but many fall short. Growth, hormonal changes, and increased demands on their time contribute to sleep deprivation. Adolescence is defined as the teen years, typically from 13 to 19, when hormones shift and body clocks delay. The importance of sleep for optimal physical and mental health cannot be overstated. Adolescents' full lives with school, extracurricular activities, and social demands make it challenging to achieve the recommended sleep duration. Biologically, the delay in their body clock and changes in sleep pressure sensitivity make it difficult for them to fall asleep early. Parents should avoid forcing early bedtimes as it can lead to insomnia and sleep anxiety. Additionally, excessive use of screens, particularly at night, delays melatonin production and negatively impacts sleep quality. Setting consistent sleep and wake times, using blue light filters, and creating a wind-down routine can help improve sleep hygiene in adolescents.