Balancing Sleep in Teens


Teenagers are used to being on the go constantly. From trying to balance sports, friends and schoolwork, students have left out one of the most important tasks of their day. They struggle to balance their sleep while having other responsibilities. Especially now in a world full of COVID rules and regulations, people would assume that teenagers would have found a consistent sleep schedule while other responsibilities have been scaled back. Although, with having a less condensed day, young students are still suffering from sleep deprivation and must get back on a healthy sleeping schedule. By doing this, adolescents will find their days to be more fulfilling with a better balance of their time.

Why is sleep important for teens? For starters, the teen years are a highly formative period. The brain and body each experience a very influential transition into adulthood. These changes bring high importance to an adolescents emotional state, personality formation, social communication and performance in academics. 

Sleep is very essential during this time of such growth, offering a very healthy mental and physical balance. Unfortunately, research proves that many teens get far less sleep than they need. According to, “Adolescents are notorious for not getting enough sleep. The average amount of sleep that teenagers get is between 7 and 7 ¼ hours. However, they need between 9 and 9 ½ hours.” 

A good amount of sleep contributes to all functions of a person’s body. It empowers the immune system while also enabling healing and recovery within the body when it is hurt. If adolescents don’t get the required amount of sleep they need to maintain their bodily functions, they will slowly deteriorate and become more unhealthy through each day of their life. As of now, teenagers all around the planet are restless and suffering from a bad night’s sleep. This must change. 

According to, written by Eric Suni and medically reviewed by Dr. Alex Dimitriu, “Both the National Sleep Foundation and the American Academy of Sleep Medicine agree that teens need between 8 and 10 hours of sleep per night. Getting this recommended amount of sleep can help teens maintain their physical health, emotional well-being, and school performance.” 

Students are lagging through their day due to their lack of rest and focus. Sleep deprivation plays a large part in a person’s mood, analytical thought and attention span. These aspects of life cannot be positively achieved if sleep is not being seen as a priority. 

During the teenage years, there is a very strong tendency to be a “night owl.” One issue is the overuse of technology at night. The blue light has a dark side. According to Harvard Health Publishing, “While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully.” The use of screens at night causes your body to produce melatonin, which keeps you wide awake at night, taking away the desire to sleep at all. Teenagers must adapt the habit of putting down the phone at night and instead focus on other night activities that could potentially improve their sleep. 

What could help teens sleep better at night? Teenagers could begin with finding day time activities that would keep themselves fulfilled and busy when the sun’s up. Staying occupied during the day promotes exhaustion and fatigue, which unknowingly increases a person’s need to sleep and get rest at night. Teens should also attempt to limit their phone use before bed. If they are still wide awake at night, they can focus on putting their energy into reading a book, working on crafty projects or perhaps creating a new invention or business idea.