How Much Sleep Do Teenagers Need? 6 Tips to Manage Insomnia in Teens

Do you find yourself asking just how much sleep DO teenagers need? Then you have come to the right place!

Parenting teenagers can throw up a whole array of highs and lows. As a mum of teenagers and sixth form teacher, I can always tell when kids haven’t had enough food or sleep. A grumpy teenager who has poor teenage sleep patterns can’t perform to their best ability in school and this is an issue that needs support.

There are a number of ways to help manage insomnia in teens and I often see questions around how much sleep do teenagers need.

Having a daily routine helps with the whole day and not just sleep issues. Sleep is a deeply emotive subject with parents who often ask how much sleep do teenagers need?

Teenagers often get a bad reputation for sleeping in late or staying in bed all day. But what if all those weekend lie-ins and hours spent under the duvet are more important for your teenager’s health.

Sometimes teenagers can get in a real muddle with their sleep patterns going from late mornings and weekend lie-ins to struggling then to sleep at night. They develop insomnia as a result of a poor sleep routine.

What is Insomnia?

When trying to understand how much sleep teenagers need we need to look at the bigger picture and first recognise the signs of insomnia.

Insomnia is characterised as

• find it hard to go to sleep
• wake up several times during the night
• lie awake at night
• wake up early and cannot go back to sleep
• still feel tired after waking up
• find it hard to nap during the day even though you’re tired
• feel tired and irritable during the day
• find it difficult to concentrate during the day because you’re tired

It’s thought that a third of Brits will have episodes of insomnia at some acording to the NHS, this will of course include teenagers as well as adults.

How much sleep do teenagers need?

Like children and adults how much sleep a person needs is a little subjective, Margret Thatcher famously managed on as little as 4 hours a night where others claim to need 12!

I am a sleeper and have always needed more sleep than average. This is a result of having glandular fever and chronic fatigue as a teenager and it has definitely left me with issues around sleep. I function best on 10 hours but can easily sleep 11 or 12 in uninterrupted. I also have a 21-year-old who needs 10 hours a night. Yet my teenage son has far less and often doesn’t go to bed until past midnight.

The guidelines suggest teenagers need 8/9 hours sleep to support their growing and their daily activities.

Why does sleep matter to teenagers?

In a word – teenagers get hangry and grumpy if they haven’t had enough sleep. If your teenager is not getting enough sleep it will impact their emotional and physical wellbeing, poor teenage sleep patterns can lead to exhaustion and be detrimental to their health.

There are many factors that keep teens from getting enough sleep. Causes for their lack of sleep include the following:

• Rapidly changing bodies
• Busy schedules
• Active social lives
• A wrong view of sleep

7 tips for sweet dreams

1. Keep the bedroom clutter-free and tidy as this creates a calming environment allowing you to wind down and relax.

2. It’s really important to have a set bedtime that works with your natural body clock. Choose the time and stick with it. This works for teenagers too.  Consistency is key.

3. Don’t underestimate the importance of good bedding, The Fine Bedding Company have exceptional quality bedding and this can make a huge difference between a good nights sleep and a brilliant nights sleep. We have recently switched to the Breathe Duvet and by investing in a temperature-regulating duvet, you’ll be investing in a calming and restorative night’s sleep. Pair it with the Breathe Pillow to keep you cool from head to toe. The difference in quality is amazing and previously I have used relatively cheap duvets but never again! I fidget a lot in my sleep but since making the switch we have been sleeping heavier and I’m not fidgeting which helps me awake feeling refreshed.

Also, you can make a lovely nest or cosy space with beautiful cushions and throws. These can also add a bold statement to a room and make it relaxing for you.

4. A bath routine or shower helps signal it is wind downtime. Add a few drops of lavender bubble bath or oil to the bath to promote those sleep thoughts. After the bath or shower wrap up warm in some lovely loungewear and slipper boots and do something relaxing before bed.

5. No technology after a set time is important and another signal to the brain to slow down. This goes for gaming too!  For teenagers and tweens, it is a good idea to switch off 1hr 30mins before bed.  Likewise, we have no iPad rule at night and devices must be left downstairs.  It is otherwise tempting to keep scrolling or even checking social media at night. We can role model this as parents and undoubtedly it will help us have a better night too!

6. Make the room the right temperature. Again we all have different preferences but get it right by finding the right tog duvet for your child.

7. Make sure the room is dark enough, I was being woken too early with the sunrise.  Simply shutting the bathroom door at night stopped this light from flooding into my room.  You could also get blackout curtains or blinds.

These tips can help manage insomnia in teens and answer that age-old question of how much sleep do teenagers need! Following these useful tips will help them rise with a healthy mind and body ready to tackle the day ahead. Children and teenagers need sleep to grow and also to manage their behaviour.  As parents, we have our part to play in teaching our teenagers good sleep habits and helping them manage their teenage sleep patterns.

For more on teenagers and sleep read 5 simple things you can do to help you fall asleep and why is sleep important.

If you are looking for products to help you sleep then this has you covered.

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