Isn’t it ironic that for years, children engage in bedtime battle for a later bedtime, but when they become teenagers, all they want to do is sleep?
According to Dr. Shelly Senders, founder and CEO of Senders Pediatrics in South Euclid, this shift in the sleep pattern from child to teenager is normal and can be seen as early as age 10. Senders sat down with us to explain why sleep is especially vital for this age group.
Teenage brains are developing
Brain development is closely tied to sleep, as each stage of sleep serves a separate function. Stage 2 is the refreshing part of sleep, stage 3 helps improve memory by deleting unnecessary information, and REM sleep is the period during which dreaming occurs.
“When sleep is shortened, it is Stage 3 which is shortened the most,” Senders says. “Teens who do not get sufficient sleep have brains that work less efficiently during the day.”
Teens have different circadian rhythms
Circadian rhythms are the physical, mental and behavioral changes people experience over a 24-hour cycle. Senders says that teens have different circadian rhythms which control the sleep wake cycle in their bodies, telling them to go to sleep from 10 p.m. to midnight.
“Sadly, schools are out of sync with the circadian rhythms of teens and instead of starting later, to accommodate the need to go to sleep later, they start earlier which means teens are not getting sufficient sleep,” Senders says.
Puberty plays a role
Sex steroids produced in both boys and girls play a major role in sleep patterns during adolescence, Senders says. This causes a delayed sleep phase (tendency for later bedtimes), irregular sleep schedules (sleeping longer during weekends compared to weekdays) and a steep decline in deep sleep.
“All of this leads to less effective sleep patterns,” Senders says. “The only way to overcome this is to follow their sleep pattern and try to get more sleep.”
Consequences of not getting enough sleep
Teens that don’t get sufficient sleep are more susceptible to developing chronic illnesses and are at greater risk for catching a variety of common infectious diseases including influenza, COVID-19 and the common cold.
Additionally, they can lead to more behavioral and mental health challenges, including impulsivity, stress, depression, anxiety, aggressive behavior and thinking problems.
How parents can help
“Parents can encourage teens to ‘unplug’ 30 minutes before they go to bed, as electronic devices delay the production of melatonin which is the hormone that controls the sleep wake cycle,” Senders says. “Additionally, parents should become advocates for their teens and encourage school districts to begin school at 8:30 for high school students so that they can go to sleep later and follow their body’s circadian rhythms.”
Parents should also be on the lookout for signs of too much sleep, which can indicate depression or excessive drug/marijuana use. “If a child is sleeping more than 9 hours a day or is taking long naps during the afternoon, it is important to schedule an appointment with their health care provider,” Senders says.
Parents can also monitor their teen’s sleep patterns using a sleep tracker app without a watch, which can provide insights into their sleep quality and duration.
Check out more topics from our “Why” series below!
Why Are Kids Such Picky Eaters?
Why Do Babies Smile in Their Sleep?
