How many hours of sleep do teenagers need during school?

If your child is used to staying up late at night and sleeping all day, don't blame him - blame biology. The body's circadian rhythm, its natural internal clock, begins to change as individuals enter adolescence. The hormone melatonin, which helps people feel sleepy, begins to be secreted late at night, when these enzymes are maturing to participate in metabolism. If this enzyme is not released on time, people, especially teenagers, have a hard time falling asleep early, making it harder for teenagers to get up on time for school!

Other demands in a teenager's life, such as academic stress, extracurricular activities, and social engagement, can also affect their ability to fall asleep early.

Everyone needs a good night's rest, but for teenagers, sleep is crucial. Their bodies and brains are developing rapidly. During their teens, they actually need more sleep than they do later in life. Studies conducted by foreign specialists have shown that adolescents need to sleep and rest in a healthy environment for as long as possible. For example, Johns Hopkins pediatrician Michael Crochet, MD, MPH, reports that teenagers need at least 9 hours of sleep and even more every night!

Lack of sleep has real and noticeable consequences. The effects of sleep deprivation in adolescents include:

• - Difficulty focusing in class

• - Short attention span

• - Poor decision-making skills

• - Depression, mood and aggression

• - Risky behavior

• - Academic and athletic performance declines

• - Increased likelihood of injury due to clumsiness

• - Sick days and missed classes are increasing

Lack of sleep creates a vicious cycle for teenagers, affecting their mental well-being, school performance, self-esteem, and social lives.

What can a parent do?

There are several steps a parent can take to help a teenager get their critical needs met. Work with your teen to create a calm bedroom space that includes a comfortable mattress and a bed that is designed for sleeping, not for charging and storing electronic devices.

Other solutions include:

- Help your teen reduce activities if they are excessive.

- Avoid early morning commitments such as meetings, training or extra classes, if possible

- Work with your teen to set a time limit for any screen time in the evenings.

- Have your teenager sleep in late and longer on weekends.

- Encourage your child to go to bed early on Sunday nights so they can be successful during the school week

Keep in mind that your child's sleep needs will change as they grow older. For this reason, it may be necessary to upgrade the bed and/or mattress.

What can a teenager do?

Developing good sleep habits will help your teen balance life into adulthood.

Share these tips to help them make decisions around perfect sleep:

- Start the day with your children by having breakfast in the sunlight outdoors or outside a sunny window, which will help regulate their internal biological clock.

- Be responsible with technology, turn off all screens at least an hour before bedtime

- Keep your bedroom dark at night. Do not leave the TV or lights on in the bedroom.

- Engage in physical activity during the day so that your body feels more tired at night

- Wake up at the same time every school day, no matter how tired you are

- Avoid stimulants such as coffee, tea, soda or energy drinks in the evening

Understanding that your child's new sleep habits are partly out of their control and that they need help will help you develop sound sleep habits for your teenager.