How much sleep teens need
Teenagers need an average of 9 hours of sleep each night. Sleep is important – it is the time when growing happens.
During the teenage years, the body's 'clock' is temporarily reset, telling a person to fall asleep later and wake up later. It is natural for teenagers not to feel tired later in the evening.
How to tell if your teen is getting enough sleep
Here are some of the signs that your teen might need more sleep:
- difficulty waking up in the morning
- difficult concentrating
- falling asleep during class
- feelings of moodiness and even depression
Teens also have a high risk of having car accidents because of falling asleep behind the wheel.
How to help your teen get the sleep they need
Here are a few suggestions to get your teen the sleep they need.
Routine
Establish a reasonable bedtime and wake time, make this consistent throughout the week (remember they need about 9 hours sleep).
Establish a bedtime routine, taking a hot shower or quiet activity like reading, beforehand.
Lifestyle
Cut down on caffeine (especially from energy drinks).
Encourage daily exercise (make sure this is at least 2 hours before bedtime).
Unless it's important (like sports or an appointment), let them sleep later in the morning in the weekends.
Acknowledgements
The Paediatric Society of New Zealand and Starship Foundation are very grateful to Northland District Health Board (NDHB) for permission to reproduce this content from the Whānau pack: Tools for families and parents with teenagers.
Copyright
NDHB own the copyright in this material and it must not be copied or reproduced except as expressly permitted by NDHB.
