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Most parents of teenagers remember a time when their child used to wake up early. There is a clear change in sleep timing in the teenage years, with children going to bed later, struggling to wake in the morning and sleeping later at the weekends. Why is this?

The drivers of sleep

Sleep is regulated by two systems in the body. Firstly, there is the circadian rhythm. This is an internal body clock which controls the timing of many bodily processes, including the release of a hormone called melatonin. Melatonin is a hormone produced in the brain to tell you it’s time for sleep. During the day, melatonin is suppressed, but in the evening, in dim lights it will start to be released. The clock is set to a 24-hour cycle but the timing of the clock varies from person to person, so we get sleepy at different times and the time we naturally wake is not the same.

The second system is the homeostatic sleep drive. This system works like a pressure cooker: when you are awake, sleep pressure builds up due to a metabolite called adenosine, a by-product of energy production. This sleep pressure becomes stronger the longer you are awake. Then when you sleep, the pressure is relieved, like steam being released from the valve of a pressure cooker.

These two systems work together to give you the right amount of sleep at the right time. Teenagers need more sleep than adults, with sleep experts recommending 8-10 hours every night. However, many teenagers struggle to get enough sleep due to the changes that occur to the biological drivers of sleep. During adolescence, hormonal changes affect these systems and the timing of sleep. The circadian rhythm becomes delayed so the release of melatonin happens later in the evening. In addition, the homeostatic sleep drive builds more slowly. Both these changes result in teenagers not feeling sleepy until later and finding it hard to wake up early in the morning.

Exacerbating factors

It’s important to understand that this change in sleep timing is driven mainly by biology. However, the picture is more complex because there are environmental influences that will exacerbate the problem. The timing of the clock is strongly influenced by the timing of light. The clock expects darkness at night and this allows the release of melatonin. The circadian rhythm needs light in the morning and during the day to keep it to time, as well as a reduction in light intensity during the evening.

When teenagers don’t feel sleepy in the evening, they want something to do. They often reach for their phone which is a light-emitting device. There are receptors behind the retina which can detect the brightness of light and this information is sent to the area of the brain where the “master” body clock sits. So light-emitting devices held close to the eyes have the ability to push the body clock later if used late at night. In addition, using a phone at night is a stimulating activity; social media, games and browsing keeps the brain alert. Before sleep it’s advisable to do non-stimulating activities like reading or listening to music to wind down.

The timing of when you eat is another “zeitgeber” or time keeper for the circadian rhythm. Eating breakfast helps to kick start the circadian rhythm. However, it’s common for teenagers to skip breakfast as they don’t have time in the morning and don’t feel hungry. The circadian rhythm also influences appetite so with a delayed circadian rhythm comes a lack of hunger in the morning. However, skipping breakfast and eating late into the evening can cause the circadian clock to drift later.

Most teenagers have to wake up for school far earlier than their natural body clock would dictate. This, combined with late nights, results in teenagers not getting enough sleep during the week. Several studies have shown that starting school later in the morning results in better academic performance, improved attendance, more sleep and better health outcomes, with little evidence that this results in later nights. The evidence is so strong that both the American Academy of Pediatrics and the Centers for Disease Control and Prevention have advocated for delayed school start times for adolescents.

What can parents do to help teenagers to get enough sleep?

It can be helpful to explain to teenagers how the sleep drivers change during adolescence. This acknowledgement can validate their experience: that they are not necessarily trying to go to bed late but are just not sleepy. Equally they are not being lazy in the morning but are really struggling to wake up early.

Agree a set bed time, eight to ten hours before the time they have to wake. Some research shows teens get more sleep if their parents set a firm bedtime. Try not to deviate too far from this bedtime at the weekend and reduce Sunday lying in to just an hour more than usual.

Encourage them to not use their phone in their bedroom or to put it on flight mode at least one hour before bed, explaining the rationale for this. Discuss alternative ways to wind down before sleep like reading a book or magazine or listening to something with the lights low. Discourage homework too late into the evening, allowing at least an hour to wind down.

Explain how caffeine can cause problems getting to sleep if drunk too late in the afternoon or evening and provide alternatives (although not ideal, non-caffeinated fizzy drinks at least will not affect sleep).

Getting outside in the morning can really help to promote sleep later so walking to school is a good idea, if possible. If not, some outside time in the morning is advisable, such as breakfast outside.

Anxiety and problems with mood can negatively affect sleep so be there to talk about any stresses or problems your child is going through. Speak to a doctor if you feel mental health problems are behind any sleep issues.

Rather than setting rigid rules for them, encourage teenagers to take ownership of these behaviours by explaining why sleep is important and the effects of sleep deprivation. Sleep affects so many things so choose what is important to your child: health, mood, academic performance, athletic ability.

Christabel Majendie August 2022.

Christabel is a Bristol based sleep therapist and consultant, specialising in helping individuals experiencing a wide range of sleep problems. For more information on her work you can visit her website.

Christabel is not a brand ambassador and does not endorse any product of Sleep Well Drinks Limited.

Most people experience sleep issues at some point in their lives. This might be problems getting to sleep or waking in the night and not being able to get back to sleep. Often these sleep issues resolve after a few weeks but it’s helpful to have a few strategies you can use during these times of sleeplessness.

Sleep issues are commonly triggered by stress or anxiety, change or uncertainty. Under these conditions, the body’s stress response is activated. This leads to a number of bodily changes controlled by the sympathetic nervous system, including increased heart rate, rapid and shallow breathing, and muscle tension. To sleep, you need the opposite state. This is known as the relaxation response, which is controlled by the parasympathetic nervous system. This is when your heart rate slows down, your breathing becomes deeper and your muscles relax.

Relaxation techniques are designed to help switch on the relaxation response. By doing so, the body and mind is in a much better state to drift off to sleep.

Deep breathing

Often called diaphragmatic breathing or belly breathing, this simple exercise can be used in its own right or as a foundation for other more complex techniques. Start by putting one hand on your chest and one on your belly. Notice how you are breathing and which hand moves: is it the one on the chest, the one on the belly or both? If you are stressed, you may notice you breathe more from the chest, but you can also get into the habit of shallow breathing and do it even when you are not stressed. Or you may notice your hand on your belly moves more which normally indicates you are relaxed.

Now imagine a balloon in your belly which you need to fill up with your breath. When you do this, the neck of the balloon will not expand much so your chest will stay relatively still. Your belly however, will rise and fall as the balloon inflates then deflates.

Aim to breathe out for a little longer than the inbreath and squeeze all the old air out using your abdominal muscles. Counting the breath can help keep it regular and also to stay focused on the exercise. If you count in your head, you will block your working memory system which will reduce any racing thoughts. Pick the numbers that suit you: maybe four, five or six seconds in, then five or six seconds out. Do this for a few minutes. With practice, you will notice you feel calmer both physically and mentally.

Progressive muscle relaxation

This exercise involves systematically tensing then relaxing different muscle groups around the body. This makes you more aware of where and when you are holding tension in your body, for example during the stress response, and then how to switch off that tension.  

Start by taking some slow, regular, deep breaths for a few minutes to begin your relaxation. You can use the word ‘relax’ on the outbreath. After a few minutes, turn your attention to your face. First tense up the muscles by clenching your jaw and closing your eyes tightly. When you do this pay attention to the muscles around your eyes, your cheeks, your mouth and your whole face. Notice the tension in these areas, hold it for about 8-10 seconds, then relax and switch off the tension. Now pay attention to how these muscles feel when they are relaxed. Notice how there is now no tension, the muscles feel comfortable and heavy. Spend about 20 seconds in this relaxed state. You can use your deep breathing to deepen the relaxation.  

Next move onto the shoulders and repeat the sequence of tensing and relaxing by pulling your shoulders up towards your ears. Then do the same with your hands by making fists and finally your legs by flexing your feet up towards your head and pushing your calf muscles downwards. Remember your breathing, which can help you to relax.

Finally spend some time being aware of your whole body, noticing any areas that haven’t fully relaxed. Imagine any tension leaving that area, like a stream flowing out of your body, out through your toes or finger tips.

Imagery

This technique involves remembering a peaceful place you have been to in the past. Again, it’s helpful to start with some deep breathing for a few minutes. Then recall your peaceful place, maybe a beach, a mountain scene or somewhere in nature. Use all your senses to bring your image alive: remember exactly what you could see, what you could hear, anything you could taste or smell. Recall the temperature, what you touched and how that felt, what you were wearing. Spend a few moments on each sense.

Mindfulness

Mindfulness exercises are not actually relaxation exercises. Mindfulness involves being aware of the present moment without judgement. This can lead to a relaxed state as you are less focused on worries and negative thoughts. There are masses of mindfulness resources available on the internet.

As a simple exercise to try, start by paying attention to your breath. Notice what happens as you breathe in and when you breathe out. Pay attention to the muscles that tense and relax, the air that comes into your body and out of your body. You can count your breath if you like to stay focused.

Then focus on one sense at a time, listing what you notice. Run through any sights (or images or colours behind your eyes if closed), sounds, smells, lingering tastes in your mouth. Then notice what your body is in contact with: the feel of your clothes against your skin, the feel of the air, your weight on the chair or bed, your feet against the floor.

Points to remember

Find the exercises that work best for you. If you don’t get on with one, try another.

If your mind wonders off, just acknowledge this has happened and bring your attention back to the exercise.

These exercises need some practice like any skill you acquire. Try them in the day or evening, so you are familiar with the exercises if you need them in the night.

It’s best to practise them out of bed initially to become familiar with the feeling of relaxation. Remember if you do them in bed, you are doing these exercises to relax, not to force yourself to sleep. If you are relaxed, you are in a better position for sleep. If you get frustrated because you feel the exercises are “not working,” stop and do something else to relax your mind and body.

Christabel Majendie August 2022.

Christabel is a Bristol based sleep therapist and consultant, specialising in helping individuals experiencing a wide range of sleep problems. For more information on her work you can visit her website.

Christabel is not a brand ambassador and does not endorse any product of Sleep Well Drinks Limited.