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Teen sleep: Why is your teen so tired?
Teen sleep cycles may not match family and school schedules, but you can help them synchronize. You might start with bright morning light.
By Mayo Clinic staffTeens are notorious for staying up late at night and being hard to rouse in the morning. Your teen is probably no exception. But it's not necessarily because he or she is lazy or contrary. This behavior pattern actually has a physical cause. And there are ways to help mesh your teen's sleep schedule with that of the rest of the world.
A teen's internal clock
Everyone has an internal clock that influences body temperature, sleep cycles, appetite and hormonal changes. The biological and psychological processes that follow the cycle of this 24-hour internal clock are called circadian rhythms. Before adolescence, these circadian rhythms direct most children to naturally fall asleep around 8 or 9 p.m. But puberty changes a teen's internal clock, delaying the time he or she starts feeling sleepy — often until 11 p.m. or later. Staying up late to study or socialize can disrupt a teen's internal clock even more.
Too little sleep
Most teens need about nine hours of sleep a night to maintain optimal daytime alertness. But few actually get that much sleep regularly. Part-time jobs, homework, school activities and friends often are prioritized higher than is sleep. In fact, more than 25 percent of teens report sleeping only 6 1/2 hours a night or less, according to the National Sleep Foundation.
Big deal? Yes. Irritability aside, sleep deprivation can have serious consequences. Daytime sleepiness makes it difficult to concentrate and learn, or even stay awake in class. Too little sleep may contribute to mood swings and behavioral problems. And sleepy teens who get behind the wheel may cause serious — even deadly — accidents.
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