Sleep is an essential aspect of life that affects the emotional and physical state. The health of any person depends on it. Between the ages of 10 and 17, a child undergoes significant physiological changes, including the formation of hormonal balance and brain development. During sleep, the body restores lost energy.
Teenagers who are actively involved in sports and have a huge load on mental activity need a lot of energy and, therefore, should rest well. During this process, immunity is strengthened, which improves the protective functions of the body. Insufficient rest leads to stress, depression, and irritability. Therefore, it is recommended to find out in advance how many hours a teenager needs to sleep so that the child feels full of strength and energy to achieve the best results in studies and sports.
Consequences of insufficient amount of sleep
Problems with the assimilation of knowledge in children begin with the fact that parents do not know how much time teenagers need to sleep. Insufficient sleep leads to a decrease in immunity. Thus, the body becomes more vulnerable to infections and diseases. Rest is important for the growth and development of schoolchildren. Its insufficient amount leads to:
- stressful state;
- problems with controlling emotions.
Over time, a teenager feels that he does not remember school material well. The level of attention, concentration and ability to study decreases, which affects academic achievement. It also negatively affects health, as a result of which the following develop:
- Insomnia. There are difficulties with falling asleep or maintaining sleep for an optimal period of time.
- Type II diabetes. Insulin resistance occurs, that is, the body’s sensitivity to insulin decreases.
- Cardiovascular diseases. The risk of developing coronary disease, hypertension, and stroke increases.
- Adiposity. Changes in hormonal balance contribute to excessive accumulation of fat and weight gain.
- Mental disorders. Symptoms of depression worsen, anxiety begins to develop.
Accidents are also a consequence of lack of sleep. This poses a risk of injury, especially when using a scooter, bicycle, gyroboard or gyroscooter.
Sleep norms for teenagers
Over time, adolescents have to transition from child-like sleep to more adult sleep, which consists of two phases: slow and fast. Understanding how many hours a teenager needs to sleep depends on his well-being the next day. Norms vary depending on age and individual factors. For rest, children need the following number of hours:
- 6–13 years old — 9–11.
- 14–17 years old — 8–10.
- 17–19 years old — 7–9.
Teenagers experience an increase in the production of melatonin, the sleep hormone. This leads to a shift in the rest schedule: the child goes to bed late at night and gets up during the day. Problems with the biological rhythm affect the ability to fall asleep early in the evening.
Strategies for improving sleep in adolescents
Healthy sleep and understanding how much sleep a teenager needs is a necessity. After all, full rest has a positive effect on the general development of the child, his physical activity during the day.
It is recommended to set the mode so that you fall asleep and wake up at the same time. This will help adjust your internal sleep clock. A balanced diet improves well-being after a good night’s rest. Do not overeat or eat heavy food before going to bed. You should also give up coffee and energy drinks.
Regular exercise makes it easier to fall asleep, so you don’t have to worry about how much sleep a teenager needs. Physical activity requires a lot of energy, which forces the body to independently control the time of vigor and rest.
It is recommended to take care of comfortable sleeping conditions. The room should be dark, quiet and cool. The mattress and pillows should be comfortable. Their size is chosen depending on the height of the child, taking into account the quality and safety of the materials.
You should pay attention to back support during rest. It depends on the firmness of the mattress. Do not forget to care for the products, use a mattress pad and pillowcases. The quality of sleep and general well-being of a teenager also depend on it.
It is worth limiting the use of electronic devices with a blue screen. Advise the child to prefer reading a paper book, meditating, doing deep breathing exercises, or talking with relatives an hour before bedtime.
If your teen complains of trouble sleeping at night, anxiety, or feeling unwell, seek professional help. A doctor or psychologist will conduct an examination and advise how much sleep a 14-year-old needs and how to ensure quality rest.