by Uma Gupta, Psychology Undergraduate, NYU & Student Intern
It’s no secret that teenagers like to stay up late. Whether they’re watching movies, chatting with friends, or playing online games, it can be confusing—and sometimes frustrating—to understand why they delay sleeping as much as they do. But what if I told you it’s not entirely their fault? If you’re a parent, sibling, friend, or even a teen yourself, this post may help you understand the reasons behind this late-night behavior, how it can impact their health, and ways to improve their sleep schedule.
The benefits of a good night's sleep are countless, including improvement in learning and memory, higher energy levels, a healthy immune system, a more balanced mood, and so much more. If you don’t get enough rest, you're likely to feel grumpy, drowsy, and out of control. A lack of sleep can also lead to poor judgment, lower-self esteem, and a higher risk of depression and anxiety.
As we grow and develop, our circadian rhythms (our internal body clocks) change, causing alterations in our sleep patterns. Teenagers and adolescents experience a significant shift in their circadian rhythms, resulting in a later-than-usual production of melatonin, an important sleep promoting hormone released into the bloodstream. Melatonin is typically released as darkness falls and night begins, peaking in the middle of the night and declining in the early morning. In adults, melatonin production usually begins around 6-8 PM. In teens and adolescents, melatonin production starts around 11 pm. That’s quite a big difference!
According to pediatrician Michael Crocetti, teens need 9 to 9 ½ hours of sleep per night, which is more than the average recommendation of 7-9 hours for adults. This is because sleep supports the developing brain of a teen, as well as their physical growth spurts. It can also protect them from engaging in risk-taking behaviors, which tends to increase during the teenage years due to the brain’s imbalance between the prefrontal cortex (which supports self-control and reasoning) and limbic system (which overlooks pleasure-seeking).
During the school year, you may notice that your teen may sleep excessively on weekends. If possible, let them! They are working off their sleep debt, and making up their missed sleep. Yes, sleep debt is a real thing! Sleep is a homeostatic mechanism—it is self-regulating. If you are sleep deprived, your body will make sure to let you know.
So, how do we help our teens understand and overcome this change in their sleep schedule? One of the most effective strategies is to limit blue light exposure around an hour before you plan to sleep. This means no screens. Blue light blocks melatonin secretion, which causes you to feel awake when you should be feeling tired. Another strategy is to take a dose of 1-10 mg of over the counter melatonin tablets around 30 minutes before bedtime. This can help you fall asleep while your body continues its natural melatonin production. It’s also important to be aware of your caffeine consumption—your last cup of coffee should be at least 8 hours before you want to sleep, ideally around 2 or 3 pm. Want a late night snack? Eating foods with tryptophan (a precursor to melatonin) can help you feel tired and fall asleep faster. Examples include warm milk, chamomile tea, and hazelnuts.
Although it may seem frustrating to see teens staying up late, it's important to recognize that their biological clocks are working differently than those of adults. It’s also important to help them understand what’s going on at a biological level. They are not alone, millions of other teens and adolescents are feeling exactly the same!
I hope you found this post helpful and gained a deeper understanding of the teenage mind, right down to the neural level. My own journey into understanding the importance of sleep began in a course called “While You Were Sleeping” at NYU, taught by Dr. Jess Shatkin and Dr. Argelinda Baroni, both psychiatrists with a special interest in sleep. Prioritizing sleep has been one of the best decisions I've made as a 21-year-old college student living in New York City—it’s made me feel happier, healthier, and more stable than ever before.
So, as you consider the sleep habits in your life or those of the teens around you, remember that even small changes can lead to big improvements in your well-being.
Sweet dreams and goodnight (though hopefully not right after staring at this screen)!
Works cited:
National Academies Press (US). (2011). Biobehavioral processes. The Science of Adolescent Risk-Taking: Workshop Report - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK53414/#:~:text=The%20imbalance%20between%20the%20gradual,seek%20novelty%20and%20take%20risks.
Teenagers and sleep: How much sleep is enough? (2022, March 25). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/teenagers-and-sleep-how-much-sleep-is-enough
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