The Role of Sleep in Teen Mental Health

Between school, homework, extracurricular activities, and the fact that teens are natural night owls, most teens aren’t getting enough sleep these days. It’s known that sleep deprivation can affect academic performance and physical health, but many don’t realize the strong impact a lack of sleep can have on teen mental health.

Let’s take a closer look at the connection between sleep deprivation and mental health in teens, what can be done to address the issue, how to help your teen get more sleep, and the best ways to help them manage their mental health.

Facts About Teen Sleep

In order to understand the connection between teen sleep and mental health, it’s important to understand the unique position teens are in when it comes to getting enough sleep.

As kids enter adolescence, their circadian rhythms change, and their body releases melatonin (a hormone responsible for making a person feel sleepy) about two hours later. This changes their sleep-wake cycles, making it difficult for them to go to sleep at a time that will allow them to rise easily in the early morning hours when school starts.

Research shows that most teens experience sleep deprivation. According to the American Academy of Sleep Medicine, teens (kids between the ages of 13 and 18) need between 8 and 10 hours of sleep each night. Yet, the vast majority of teens do not get these recommended hours. In fact, a whopping 72.7% of high school students (grades 9 thru 12) did not get the recommended amount of sleep on school nights.

How Does Sleep Deprivation Affect Teen Mental Health?

There is currently a mental health crisis among teens in the United States. According to the CDC, mental health issues among teenagers have increased exponentially in the past decade. In 2019, 1 out of every 3 high school students experienced ongoing feelings of unhappiness or lack of hope. This represented a 40% increase since 2009 when data was previously collected. Additionally, 1 out of every 6 teenagers considered suicide in 2019—up 44% since 2009.

What Can Be Done to Address Teen Sleep Deprivation?

One way to tackle the issue of teen sleep deprivation is to adjust school start times. Both the Academy of American Pediatrics (AAP) and the CDC have called upon schools to do this.

Research backs up these claims. A study from the University of Minnesota of over 9,000 teens found that starting high school after 8:30 am allowed them to get at least 8 hours of sleep per night. The research team found that teens who got less than 8 hours of sleep had notably higher rates of depressive symptoms than teens who got their 8 hours in.

Despite these recommendations, many high schools need to shift start times. However, change may be on the horizon. In 2019, California became the first state to require middle schools to start after 8:00 a.m. and high schools to start after 8:30 a.m.

How to Help Your Teen Get More Sleep

Not all of us have the ability to send our kids to school later, or reduce our teens’ academic responsibilities. Still, there are things we can do as parents to ensure that our teens get a bit more sleep and better quality sleep.

Here are some things to try:

• Consider setting a deadline for when your teen has to get off their screen, or institute a “no screens in the bedroom” rule. Phones and tablets emit blue light, which can interfere with the natural release of melatonin and make it hard to fall asleep.
• Similarly, dimming the light in your home a few hours before bed can make it more likely that your teen will get sleepy and unwind for bedtime.
• Limit your teens’ caffeine intake, especially later in the day. Consider limiting late night snacking as well, as this can keep your teen awake later.
• Make sure your teen gets plenty of exercise and movement throughout the day, which can make sleep come easier.
• When possible, try to scale back on activities. Let your teen pick one or two after school activities they enjoy, but don’t let them overbook their schedule.
  

Signs Your Teen Needs Mental Health Support

Lack of sleep is one factor that can lead to increased mental health issues in teens, but many factors may be at play, including social issues, issues at home, academic stress, and undiagnosed learning disabilities. Whatever the cause, it’s important to recognize symptoms of mental health challenges. Not all teens will tell you when they are having an issue.

Here are some signs that your teen may be struggling:

• Clear differences in eating and sleep patterns
• Sudden weight fluctuations
• Lack of interest in activities your teen used to enjoy
• Becoming reclusive and not wanting to socialize
• Trouble completing work or lower grades
• Racing, obsessive thoughts
• Feeling hopeless, believing they are worthless
• Withholding information, not sharing their feelings with parents
• Drug or alcohol abuse
• Self-harm, including cutting

If your teen is showing signs of mental health struggles, you must find them help. You can first speak to your pediatrician for a referral and what steps you need to take. You can also contact a child therapist or a therapist that specializes in adolescent therapy. 

A Word From Verywell

There are strong connections between teen sleep deprivation and mental health issues in teens, including depression, trouble regulating emotions, attention issues, and suicidal ideation. Helping your teen get more sleep is a great way to address their mental health challenges. But suppose your teens’ mental health struggles affect their day-to-day life or ability to function. In that case, they will need more than some extra sleep. Take your teen’s mental health seriously and connect with your pediatrician or a mental health professional for support.