STILLWATER, Okla. – School, homework, sports practice, part-time job, socializing with friends and family time – are there enough hours in the day? Some teens sacrifice sleep so they can accomplish everything on their to-do lists.
Not getting enough shuteye is a significant issue for teens, resulting in lower academic performance, health issues and safety risks, said Emily Abel, assistant professor in Oklahoma State University’s Department of Human Development and Family Science.
“It’s hard enough for teens to get enough sleep with all of their activities and school work, plus many teens have jobs,” Abel said. “Unfortunately, sleep is typically the first thing sacrificed in order to accomplish all that needs to be done.”
Some schools are pushing for delayed start times for high schools because research suggests teens who start school later get more sleep, have fewer absences and have better academic outcomes. The National Sleep Foundation recommends 8-10 hours of sleep for teens and 9-11 hours for children aged 6-13.
Not getting enough sleep hinders concentration, which can affect school performance. When sleep-deprived teens drive to school, work and other activities, their lack of sleep becomes a safety issue for them and others on the road.
“On weekends, parents may find their teens sleeping late because they’re trying to catch up on the sleep they didn’t get during the week. Parents need to realize their teens aren’t being lazy, they’re simply tired,” she said. “This can be a big issue with families who are co-parenting because the teens are trying to manage different routines at each parent’s house.”
To help promote good sleep, Abel recommends dimming the lights in the evening because people are exposed to bright lights all day. It’s important to be intentional about preparing for sleep. Develop a routine and stick to it because consistency is key.
“Students shouldn’t do homework in bed. Allocate a place in the home that is a dedicated homework space,” she said. “Also, a television in a teen’s bedroom isn’t a good idea.”
Matt Brosi, OSU Extension family science specialist, said that while technology has many benefits, it can impact sleep quality.
“The brain is often being hyper-stimulated by the constant exposure to technology,” he said. “Chronic gaming, binging videos and internet surfing leaves the brain deprived of needed rest time. This type of constant exposure can lead to increased mental health issues including anxiety and depression. Research indicates there have been spikes in these areas due to the increased use of technology following the pandemic.”
Parents need to set limits regarding screen time for teens. Setting boundaries can help reduce dependency on devices and improve mental health.
“Technology affects sleep in that it interferes with the production of melatonin, which makes it harder to fall asleep,” Brosi said. “Avoiding electronic devices at least an hour before bedtime can help remedy that. Alternatives could be to read a book or practice relaxation techniques.”
He also suggests engaging in physical activities. Regular exercise can counteract the sedentary lifestyle that often goes hand-in-hand with excessive screen time.
Mandy Gross, mother of two teenage girls, said her family relies on schedules. A weekly calendar helps the family of four keep track of everyone’s activities, including school, work, meal planning and chores.
“Knowing what’s coming up each week and scheduling things is very beneficial for time management for all of us,” Gross said. “Planning meals around everyone’s activities helps, too. We plan quick meals on busy nights, so the girls have time to finish homework before it gets too late.”
Her oldest daughter, Oakley, is a senior who, in addition to her high school classes and serving as an officer in her local FFA chapter, also juggles concurrent enrollment at OSU, a part-time job of 20 to 30 hours per week and socializing with her friends.
“Oakley is very good at scheduling her time and plans homework assignments and studying around her work schedule,” Gross said. “Fortunately, she doesn’t have to be at school until 9 a.m., so if she’s up a little later finishing homework she can sleep in a bit.”
Turning off electronics at a set time each night helps Gross’ eighth-grader, Keeley, settle into a nighttime routine. Electronics are turned off an hour before bed, giving Keely time to read and relax before bedtime.
“Our family is busy and both girls have a lot going on, so for us, it all comes back to scheduling and planning ahead to ensure we all have time to get plenty of rest,” she said.
