Sleep plays a vital role in shaping young lives, yet the CDC reports that up to 70% of teens don’t get the sleep they need on a daily basis. Getting healthy amounts of sleep helps regulate mood, keeps students alert in the classroom, and supports physical and emotional development. Nancy Rothstein, The Sleep Ambassador®, visited ABC7 Chicago to share practical strategies parents can use to help their teenagers sleep better.
The challenge for teens is partly biological: their circadian rhythms shift during adolescence, making them naturally inclined to stay up later and sleep in later. Yet early school start times work directly against this biological reality. As Nancy explains, for a teenager, getting up at 5 AM is like an adult getting up at 3 AM.
Key Takeaways
- Teens need 8–10 hours of sleep. Younger children need even more — up to 11 hours. Shortchanging sleep affects every aspect of health and academic performance.
- Early school start times fight biology. Research shows that even a 30-minute delay in school start times raises test scores while lowering rates of bullying and depression.
- Consistency is critical. Going to bed and waking up at the same time every day — including weekends — is the single most effective strategy for better teen sleep.
- Screens are the enemy of sleep. Blue light suppresses melatonin. Encourage teens to unplug at least an hour before bedtime.
- Watch for breathing issues. Snoring and mouth breathing in children can indicate sleep-disordered breathing that affects learning and behavior.
If your teen is struggling with sleep, start with small, consistent changes to their routine. For more guidance, explore The Sleep Ambassador’s courses and consulting services and browse our sleep resources.
Watch the Full Segment on ABC7 Chicago →