Research on sleep suggests that an adolescent needs between eight and ten hours of sleep each night. This is more than the amount needed by a child or an adult. However, most adolescents only sleep between 6.5 and 7.5 hours per night, and some sleep less. Not getting enough sleep on a regular basis leads to chronic sleep deprivation.
Studies have found that sleep deprivation can reduce reaction times with an effect similar to that of significant alcohol consumption. Because of the biological delay in their sleep-wake cycle, many adolescents are simply not able to fall asleep early enough to get eight or more hours of sleep and still make it to school on time. Some research has found that adolescents whose parents set a firm bedtime sleep more and have less daytime sleepiness. One beneficial step is for adolescents to review and improve their sleep hygiene, including their environment and sleep habits.
The use of these devices can keep teens' brains wired, and incoming notifications can cause interrupted and fragmented sleep. CBT-I works by restructuring negative thoughts and ideas about sleep and implementing practical measures to improve sleep routines. Lack of sleep can affect the development of the frontal lobe, a part of the brain that is critical for controlling impulsive behaviour. For many parents, a first step is to ask their teenagers about their sleep, as surveys indicate that many parents do not realise that their children have trouble sleeping.
During adolescence, there is a strong tendency to be a "night owl", staying up later at night and sleeping longer until morning. Improving sleep in adolescents can help prevent mental disorders or reduce their symptoms. Adolescents may be affected by obstructive sleep apnoea (OSA), which causes repeated pauses in breathing during sleep. Mental disorders, such as anxiety and depression, can challenge sleep quality in both adolescents and adults.
Surveys have also found that adolescents who identify as black, Asian and multiracial have the highest rates of sleeping less than eight hours per night. Getting this recommended amount of sleep can help adolescents maintain their physical health, emotional well-being and school performance. First, adolescents have a sleep drive that builds up more slowly, which means they don't start to feel tired until later in the evening. Secondly, the body waits longer to start producing melatonin, which is the hormone that helps promote sleep.