From the Guidelines
Teens who don't get enough sleep face significant health and developmental risks, and it is essential to prioritize their sleep to prevent poor school performance, obesity, metabolic dysfunction, and cardiovascular morbidity, as well as increased depressive symptoms, suicidal ideation, and risk-taking behaviors 1. The American Academy of Sleep Medicine recommends that teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health 1. However, many adolescents do not get sufficient sleep, with 68.4% of United States high school students sleeping 7 hours or less on school nights 1. Some key points to consider include:
- Short sleep in adolescents is associated with poor school performance, obesity, metabolic dysfunction, and cardiovascular morbidity, increased depressive symptoms, suicidal ideation, risk-taking behaviors, athletic injuries, and increased motor vehicle accident risk 1
- The developing teenage brain is particularly vulnerable to sleep loss, potentially affecting long-term brain development during this critical period
- Sleep debt accumulates over time and can be difficult to recover from, creating a cycle of chronic fatigue
- To address these risks, teens should maintain consistent sleep schedules (even on weekends), limit screen time before bed, avoid caffeine in the afternoon and evening, create a comfortable sleep environment, and prioritize sleep as an essential component of their health, even during busy academic periods The most critical step is to ensure teens get 8-10 hours of sleep nightly, as recommended by the American Academy of Sleep Medicine 1, and to educate them on how to fit all the domains they want to complete within their 24-hour day, including nutrition, activity, and sleep 1. Additionally, a recent study found that adolescents who have insufficient sleep exhibit dietary patterns that may increase the risk for negative weight and cardiometabolic outcomes, such as eating more grams of carbohydrates and added sugars, and fewer servings of fruits/vegetables 1. Overall, prioritizing sleep is crucial for teens' health, development, and well-being, and it is essential to take a comprehensive approach that includes education on sleep, nutrition, and activity to prevent the risks associated with insufficient sleep 1.
From the Research
Risks of Insufficient Sleep in Teens
The risks associated with teens not getting enough sleep are numerous and can have significant impacts on their physical and mental health, safety, and performance. Some of the key risks include:
- Inattentiveness and reduction in executive functioning 2
- Poor academic performance 2, 3
- Increased risk of obesity and cardio-metabolic dysfunction 2
- Mood disturbances, including increased suicidal ideation 2
- Higher risk of engaging in health risk behaviors, such as alcohol and substance use 2
- Increased rates of car crashes, occupational injuries, and sports-related injuries 2
- Negative impacts on quality of life, mood, cognitive function, and health 4, 5
- Possible links to cardiovascular risk factors and disease 4, 5
- Association with the development of diabetes, hypertension, and cardiovascular disease 4, 5
Causes of Insufficient Sleep in Teens
The causes of insufficient sleep in teens are complex and numerous, and can include:
- Internal biological processes, such as the normal shift in circadian rhythm that occurs in association with puberty 2
- External factors, including extracurricular activities, excessive homework load, evening use of electronic media, caffeine intake, and early school start times 2
- Poor sleep hygiene, circadian rhythm disorders, and insomnia 6
Consequences of Insufficient Sleep
The consequences of insufficient sleep in teens can be far-reaching and can impact all areas of adolescent functioning, including academic, psychological, and behavioral 3. It is essential to recognize and manage sleep problems in adolescents to mitigate these consequences and promote overall health and well-being.