School days may be tough on both parents and teens. Teenagers are going through a rapid time of growth, hormonal changes, and socialization. This can mean late nights, and not-so-great early mornings. It is helpful to know the reasons why they need more sleep than adults. This article goes over the reasons why, when you should be concerned, and tips to help them get their rest.

Why Do Teenagers Sleep So Much?

The life of a teenager can be busy. Studies show that teenagers need at least 9 and ¼ hours of sleep each night. On average, they only get about 7 and ¼ or maybe even less. During these years, they are doing their most growing and developing. Since they may have some late nights, and early mornings, you may catch them napping at the drop of a hat. Here are some of the common reasons why teens sleep so much:

1. 1. Tight Schedules

With school and activities, teens can have a very busy schedule. School days begin early and end mid-afternoon. Some kids have after school sports or clubs, and then on to hours of homework once they get home. This, plus other activities may keep them up later than their bodies can handle leading to fatigue.

Older teens may juggle school, homework, and work a job after they get out of school. While child labor rules may require they be out of work by a certain hour on school nights, they may have to do their homework after they get off work.

Teens who have a busy schedule are also competing with the energy needs to grow and develop. This can cause profound fatigue for a growing body, and make them sleep more. Busy schedules can also bring on pressure to keep it all together and can lead to mood swings, depression, and anxiety.

2. 2. Puberty and Hormones

The hormonal changes of puberty can actually disrupt your child’s sleep patterns. Most people feel tired around 9pm on average. A teenager going through puberty tends to get sleepy more around 11 p.m. The signs of this occurring are insomnia, needing to watch TV to fall asleep, increased activity later in the evening, or excessive talkativeness late at night. They may also have a very hard time waking up in the morning. 

3. 3. Sleep Requirements

If you wonder, “why do teenagers sleep so much at odd times,” this may be due to altered sleep requirements. For one, if your teenager stays up late at night, and gets up early for school, they may have thrown off their circadian rhythm. They may come home from school and fall into bed until long after dinner is over. Then they get up to do homework late at night, and start the whole cycle over again. This also means they may “nod” off in class at school, or over their dinner in the evening.

1. 4. Depression and/or Anxiety

If you notice a definite change in behavior, your teen may be sleeping more due to depression or anxiety. Hormonal changes, bullying at school, relationship issues and school performance can all be very stressful to teens.

1. 5. Sleep Apnea

Sleep apnea happens when the back of the throat closes off while sleeping. Breaths are taken, then the throat muscles relax and breathing pauses. It can cause snoring, waking up during the night with gasping, and daytime sleepiness. It is more common in kids that have enlarged tonsils, or are overweight.

When to Contact The Doctor 

You may want to ask the doctor why teenagers sleep so much, or contact them for an appointment if you notice sleepiness with things like:

• Missing excessive amounts of school
• Loss of interest in usual activities
• Withdrawn behavior, not wanting to spend time with friends or family
• Extreme changes in moods
• Changes in appetite
• Signs of physical illness
• Drops in grades
• Staying in bed all weekend

How You Can Help

As a parent, you can help your teenager get more sleep while fitting in a busy schedule. Here are some tips to help:

• Teach Good Time Management. Help your teen write out a doable schedule between work, school, and social time. Make sure they have ample time for personal care like; eating, hygiene, and sleep. All too many times, they may put themselves aside to meet the demands of others. Make sure they schedule in some “me” time for rest and relaxation.
• Promote a Calm Sleep Environment. Have a cut-off time for music, tv, and computer activities. Have some quiet unwinding time together as a family before bed. Turn lights down, and keep the house calm and quiet.
• Practice Stress Relief Measures. Try doing some stress relief activities with your teenager. Things like; yoga, breathing exercises, meditation can be really helpful to balance their sleep schedules. You can do these things with them in the mornings, after school, or before bedtime. Stress can cause insomnia, and teaching how to reduce stress can help them get to sleep on time and wake up on time.
• Make Dietary Changes. If you are wondering, “why do teenagers sleep so much,” it could be that they’re awake too much! Have them avoid caffeine, sugar, and excess carbohydrate foods in the afternoon and evening. Make sure they eat a healthy diet with a variety of fruits and vegetables. Chamomile tea in the evening can promote sleep, and a cup of green tea in the morning is a healthier start than coffee for teens.
• Afternoon Napping Times. Have them take a quick nap in the afternoons when they get home from school. This will help them get the extra rest their body needs. Just make sure they only sleep about an hour. This will help them get to sleep at bedtime.
• Weekend Sleep. Everyone should get to sleep in on the weekends, including teens. However, don’t let them lay in bed all day. Give them an extra hour or two, but get them up in the morning. Letting a teen sleep all day only makes it harder for them to adjust to a weekday schedule come Monday morning.