9 Reasons Why Today’s Teens Are Struggling With Sleep Like Never Before

By Jason Wooden, PhD | September 18, 2024

CONTENTS:

•When did things get so bad for teens?
•The reasons why teens are struggling with sleep
•The perfect storm for a teen sleep epidemic

When Did Things Get So Bad for Teen Sleep?

If you’re like me, a father of teens, you’ve noticed something.

Teens aren’t sleeping like they used to.

The stats are pretty alarming.

Every night for a myriad of reasons millions of teens struggle with sleep. 

A CDC study found that more than half of middle schoolers and 72% of high schoolers are sleep-deprived.

If you think it’s just a problem for US teens, think again.  According to the World Health Organization, 1 in 4 teens report feeling nervous, irritable, or experiencing sleep difficulties every week

So, when did things get so bad?

It used to be teens laid down to sleep with maybe the occasional bout of insomnia.

However, a nationally representative survey of adolescents in the US found that teen sleep has been on the decline for decades.

Let’s take a deeper look at some of the reasons teens are facing an epidemic of poor sleep.

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The Many Reasons Why Teens Struggle with Sleep

If only it was one thing it would be easy to fix!

Unfortunately, thanks to modern technology and societal changes, today’s teens are facing many sleep challenges previous generations didn’t.

Teen sleep is under attack on a variety of fronts:

#1

They’re Over-stressed

Stress and anxiety are two of the BIGGEST sleep killers.  It’s hard to drift off to sleep when your mind is racing.

Unfortunately, almost half of high school teens admit to being stressed almost every day in school.  In another survey, 1 in 3 teens reported feeling so overwhelmed from stress in the past month that it’s keeping them up at night.

The reasons they’re over-stressed include:

• They’re over-scheduled
• Assignments and grades
• School relationships
• Bullying (in person AND online)
• Challenges at home
• Social media

Signs of Teenage Stress

• Acts angry or irritable
• Cries often or seems teary
• Withdraws from activities and people
• Trouble sleeping or too much sleep
• Overly worried
• Eats too much or not enough
• Complains of headaches or stomachaches
• Tired or lacking energy

Source: Medline

#2

Early School Start Times

Numerous studies link early school times to teens getting LESS sleep. Unsurprisingly, they may also experience irritability, fatigue, and poor focus during the day.

Conversely, researchers find that with later start times teens get more sleep and do better at school.  One study in Seattle found if start times were moved about an hour later, students’ sleep increased an average of 34 min each night

#3

Lack of Schedule

Here’s the deal…

Generally, we’re supposed to go to bed when the body says it’s time to sleep.  A regular sleep schedule is what helps keep the body’s sleep/wake clock on time.

Sleep experts say it’s important to wake up and go to sleep at the same time every day.

When we don’t, things can get pretty confusing for the body.  Teenagers will find themselves wide awake at bedtime and not ready to start the day in the morning.

Unfortunately, students are staying up too late to complete assignments, pulling all-nighters to study for a test, and sleeping in on weekends.  They’re also staying up past bedtime glued to social media or watching online content.

Lastly, the teen biological clock naturally shifts during puberty making it harder for them to fall asleep as early as they used to.

How’s a teen supposed to stay on schedule with all of that going on?

#4

Lack of Physical Activity

Exercise has long been associated with better sleep.  Studies show physically active individuals fall asleep more quickly and sleep better.

Unfortunately, today’s teens aren’t as physically active as they used to be.  Only about 1 in 4 high school students get the recommended hour of daily physical activity

So, what are they doing instead?

Binge watching TV, playing video games, surfing social media, texting, and Face-timing their friends.

#5

Electronic Devices

Whether it’s a TV, computer screen, tablet, or smartphone, the bright light from electronic screens signals the brain it’s time to wake up.  Today, electronic devices have invaded teen bedrooms.

Would you believe some teens spend up to 9 hours in front of electronic screens?

That’s way too much screen time when they should be sleeping.

#6

Social Media

Speaking of electronic devices, today’s teens are glued to social media.

Whether it’s TikTok or Instagram, it can be incredibly addictive because there’s always something new and engrossing to click on.  Like drugs or gambling, you get a dopamine hit every time from likes, comments, and every time they click .

Also, social media can really get you wired up.

Either way, teens are going to be too wired up to fall asleep or will stay up way past bedtime cause it’s too hard to unplug.

Would you believe a survey found that 38% of teenagers said they spend more than 8 hours daily on social media?

#7

Energy Drinks

Teens have gotten hooked on energy drinks. Instead of sleeping, they’re using energy drinks to make it through the day and focus better.

In fact, according to the CDC, between 30–50% of teens report consuming energy drinks.  Researchers in the UK are finding 30% of kids ages 12 to 17 consume energy drinks regularly.

Unfortunately, energy drinks are loaded with caffeine AND sugar.

The caffeine will make it harder to fall asleep and get the restorative deep sleep they need.  Excessive sugar is also linked to poor sleep.

#8

Smoking

Initially, a hit of nicotine can make you feel more relaxed and alert. 

However, it can also raise your heart rate and make it more difficult to fall asleep.  Like other stimulants, nicotine can rob you of deep restorative sleep during the night.

According to a National Youth Tobacco Survey, 1 in 10 middle and high school students report using a tobacco product.

Vaping has grown in popularity among teens who believe it’s a healthier alternative.  In the US, youth use e-cigarettes more than any other tobacco product.

However, they’re still loaded with nicotine!

#9

They’re Depressed

Another reason today’s teens are struggling with sleep is they’re depressed.  Sleep problems and depression are closely linked.  In fact, poor sleep is a common symptom of depression.

Individuals who are depressed have trouble falling asleep and staying asleep.  They may also be prone to oversleeping.

Studies show the rate of teen depression has been steadily rising.   A recent survey found almost 1 in 5 teens experiencing symptoms of depression.

Whether you’re a teen or an adult, it’s hard to get a good night’s sleep when you’re feeling down.

Is Your Teen Depressed?

Some signs:

• Sadness
• Feelings of emptiness
• Hopelessness
• Feeling angry, irritable, or frustrated
• No longer caring about things
• Weight changes
• Sleep changes
• Restiveness

Source: Medline

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The Perfect Storm for a Teen Sleep Epidemic

Okay, you’ve seen the list and how it isn’t just one thing keeping teens from getting a decent night of sleep!

Any surprise why so many teens are struggling with sleep?

Any one of the listed reasons is enough to derail someone’s sleep.  Mixed together, it’s the perfect storm for an epidemic of teen poor sleep.

All the same, millions of teens are paying the price.  Besides waking up tired, they’re also struggling with poor focus, moodiness, behavioral problems, and poor academic performance.

Guess what?

They’re going to be a higher risk for health issues and even injuries.  Sleep-deprived teens will also be more likely to struggle with low self-esteem, anxiety, and depression

Fortunately, there’s plenty that can help.

Start with getting them on a more regular schedule, allowing time to unwind before bed, avoiding stimulants and social media, and keep those bright electronic screens out of the bedroom.

A doctor can check for underlying issues linked to poor sleep.  A therapist can help with the mental health challenges teens struggle with.

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11 Alarming Facts About the Teen Sleep Crisis (Teen Sleep Part 1)

11 Things That Can Help Teens Sleep Better (Teen Part 3)

11 Natural Sleep Remedies for Teenage Kids Worth a Try

Student Sleep Resources

18 Things worth a try if you’re too stressed about grades to sleep

On YouTube:

11 Alarming Facts About Teen Sleep (Now at crisis level!) | Teen Sleep Part 1

9 Reasons why teens are struggling with sleep (A Perfect Storm!) | Teen Sleep Part 2

12 Things That Can Help Teens Sleep Better (Hope for better nights!) | Teen Sleep Part 3

9 Natural Sleep Remedies for Teenage Kids