Joanna Fortune: My teen goes to bed late and then spends half the day in bed
Dr Joanna Fortune: "It can be tempting to blame phones and late-night TV, which undeniably contribute to poor or late-night sleep. But beyond these factors, teenagers have 'night owl' tendencies, leading them to sleep later at night and get up later. You likely see this pattern on the weekends."
Teenagers need between eight to 10 hours of sleep per night for optimal developmental benefits. Some will need more than this, and some seem to manage on slightly less. We know that a good night's sleep is essential at any age. Still, due to the physiological, emotional and neurological development teenagers are going through, they especially need quality sleep.
Healthy sleep patterns reap myriad benefits for the developing brain, including improving attention, memory, and critical thinking capacity. As we all know, a good night's sleep helps us think sharper and respond more quickly yet calmly to situations.
And because sleep also aids what is called expansive thinking, it is crucial for learning and studying. Add to this that teenagers who consistently get a good night's sleep tend to have higher levels of emotional resilience and are better able to master tension, leading to lower anxiety levels and more robust mental health.
Part of adolescent development is pulling away from parental authority ('Do as you are told') and entering a phase of asserting independence ('I'll decide what is best for me'). This is typical and healthy adolescent development and is often a hotbed of tension between parents and their children. While rows are to be expected during this developmental phase, poor sleep will amplify tensions, leading to more conflict within your relationship.
I want to be fair to teenagers. It can be tempting to blame phones and late-night TV, which undeniably contribute to poor or late-night sleep. But beyond these factors, teenagers have 'night owl' tendencies, leading them to sleep later at night and get up later. You likely see this pattern on the weekends.
Sleep researchers have found that the sleep drive of teenagers tends to build at a slower rate than in younger children or adults. So, they mean it when they say they are not tired yet. If it was up to them, they would go to bed later but also sleep later in the morning, which may result in the optimal hours of sleep they need, but it's not an option because of school start times. Many must be hauled out of their beds earlier for school and rarely get the required hours of sleep they need.
Teenagers tend to dismiss their parents' advice, even when it's helpful. Consider referring to this column and say that you read or heard something about sleep and found it interesting in the media. Share the information with them and listen to what they think. Teenagers also respond well to challenges, so set up one where you will participate. For two weeks, you will both go to bed by 10pm, leave smart devices out of the room, and wake up at 7am (nine hours sleep). You will each rate your mood and energy levels each morning and evening throughout the experiment and share results at the end. A playful yet purposeful intervention such as this should help your son get his sleep back on track.
- If you have a question for child psychotherapist Dr Joanna Fortune, please send it to parenting@examiner.ie
