Teen Sleep
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Adolescents and teens undergo significant biological changes during puberty, which is the fastest rate of aging we experience. Their circadian rhythms shift, leading them to wake up and go to sleep later. This is partly because they need more sleep as their bodies are developing. During this time, prioritizing sleep duration is essential for their health, and waking them up early can be more detrimental than sleeping in later. Some schools have even started later classes to accommodate teens' shifted circadian rhythms and their need for extended sleep 1.
Besides sleep duration, Dr. and also discuss the importance of eating patterns in relation to sleep. Teenagers typically should aim for about 9 hours of sleep per night. Most high school students, unfortunately, do not achieve this due to various factors, including increased snacking, late-night eating, and chronic sleep deprivation 2.
Furthermore, light exposure plays a crucial role in sleep quality. Dr. Jamie Zeitzer's data shows that providing light exposure to teens before they wake up can encourage more sleep the following night. It also helps them fall asleep earlier and increases the amount of deep sleep they get. Adults can also benefit from this approach by setting a timer for lights to turn on before waking up 3.
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