Why Is My Teen Sleeping so Much?

Have you noticed a change in the way your teenager sleeps? Does he or she seem to need more sleep than a toddler? Is waking up your teenager about as easy as shaving a Sasquatch? There is actually more going on here than sheer laziness. There is a physiological reason why teens have irregular sleep patterns and seem to need more sleep than they used to.

Why does it happen?

According to the Mayo Clinic, people have a 24-hour internal clock that is regulated by biological and psychological processes called circadian rhythms. Circadian rhythms influence body temperature, hormonal changes, appetite and sleep cycles. The circadian rhythms in children influence them to naturally fall asleep around eight or nine PM. The onset of puberty changes the time in which an adolescent’s brain produces the hormone melatonin, making it difficult for teens to fall asleep before 11 PM or later.

The hormonal changes in adolescents require them to need at least nine hours of sleep or more in order to function properly during waking hours. This can often be a problem for busy schedules that include extracurricular activities before and after school and the extra time needed for homework and studying. In addition, middle schools and high schools typically start earlier in the day than elementary schools, which is a direct contradiction of a teenager’s circadian rhythms.

I have observed this problem at home with my 13 year old daughter. It can be very difficult to wake her up at 6:15 am. She also seems to struggle through her morning classes and unfortunately, some of her most difficult subjects such as algebra and science take place during this time.

Sleep deprivation has serious complications.

A continuous lack of adequate sleep can do more than make your teenager a little irritable. According to KidsHealth.org, more than a quarter of high school students fall asleep in class. Not only is inadequate sleep linked to poor grades, it can also contribute to poor performance in athletics and more importantly, it can affect a person’s ability to operate a car safely. An estimate by the National Highway Safety Traffic Administration shows that drowsy drivers account for more than 56,000 accidents each year, resulting in 40,000 injuries and around 1550 fatalities. Experts have concluded that driving while tired can be as dangerous as driving while intoxicated.

Sleep deprivation can also contribute to depression, stress and anxiety. Adequate sleep helps recharge and re-energize both the body and the mind.

Follow these tips to help your teen regulate sleep patterns.

There are things your teen can try to get better sleep at night such as:

Stay consistent with bed times and wake-up times. Try to stick with this schedule on weekends as well. Keep fluctuations within an hour or two. Relax before bed time by showering, bathing or reading. Avoid eating, drinking or exercising within the last hour or so of bedtime. Avoid substances such as caffeine, nicotine or alcohol, which can all interfere with sleep. Create an environment conducive to good sleep. Keep the bedroom cool and dark. White noise can help block other household distractions and outside noise. Use a fan or clock with built-in white noise sounds. Limit afternoon naps to no more than 30 minutes and avoid napping after 6 PM. Open blinds, shades or curtains or turn on bright lights upon waking, as this will help signal the brain to wake up.

If your teenager is still having problems falling asleep after following all of these tips, ask your family doctor about trying a melatonin supplement. Unlike sleeping pills, melatonin is not a drug. It is the hormone produced naturally in the brain that helps make you drowsy. You can buy melatonin over-the-counter, however, you should first discuss the proper dosage with your doctor.


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