I see firsthand the incredible pressures and packed schedules our teenagers manage daily, and there is a quiet crisis affecting almost every teen: chronic sleep deprivation. While your children are dedicated to activities like sports, school, and extracurriculars, their demanding schedules often prevent them from getting the recommended eight to ten hours of sleep per night, which is actively working against their success and health. The resulting chronic sleep deficit directly impairs their memory, emotional regulation, and physical safety, making adequate rest the most critical factor for their well-being. Sleep is not a luxury; it is a non-negotiable component of adolescent development. Understanding its impact can help set and enforce boundaries for your teen’s needs.

After puberty, a teen’s natural body clock, called the circadian rhythm, shifts later. They genuinely do not feel tired until later in the evening (often 11 p.m. or later) and are biologically programmed to sleep later in the morning. This natural “night owl” tendency directly conflicts with early school start times, leading to a constant, detrimental sleep deficit.

Sleep is vital for memory consolidation and retaining information. During sleep, the brain processes and consolidates memories. A sleep-deprived teen struggles with attention, problem-solving, and memory recall, making all-night study sessions counterproductive. Adequate sleep is the real competitive edge. Furthermore, the lack of sleep significantly contributes to moodiness, irritability, and stress. It’s also linked to an increased risk of anxiety, depression, and impulsive or high-risk behaviors because it impairs the development of the frontal lobe, the brain’s control center. Finally, fatigue makes teens susceptible to accidents. For teen drivers, insufficient sleep is a major risk factor for drowsy driving crashes, the leading cause of death for this age group. Your role is critical in helping your teen overcome their natural resistance and the pressures of their social and academic lives.

Electronics are the number one barrier to sleep. The blue light from phones, tablets, and computers suppresses the natural sleep hormone melatonin, and the content keeps their minds alert. The advice is to mandate a complete digital detox thirty to sixty minutes before bedtime. The single most effective step you can take is to physically banish all electronic devices from the bedroom overnight. Establish a central charging station in a common area, like your kitchen or your own bedroom, to remove the temptation to check notifications. This will allow their minds to rest.

Dr. Brant Hasler, a clinical psychologist in Pittsburgh, cautions against the overuse of synthetic melatonin. Data suggests that melatonin supplements can be helpful for sleep because they shift the biological clock earlier, but only when used at the right time and in the right dose. Dr. Hasler suggests that much lower doses, one milligram and under, given four to six hours before bedtime, are helpful for falling asleep but not staying asleep. None of the studies are sufficient to address other safety concerns with synthetic melatonin, and his advice is to use behavioral methods to encourage healthy sleep habits. Seek the advice of your pediatrician before administering any supplements.

Since, at least for now, the school start of day will not shift later to account for teen sleep needs, you can help by enforcing a routine that signals the start and end of the day. The teenage body clock requires structure. While your teen will want to sleep in for hours on the weekend, this practice only worsens their Monday morning grogginess. Help your teen determine a fixed bedtime that allows for eight to nine hours of sleep. When it comes to weekends, encourage them to keep their wake-up time to within one or two hours of their weekday time. Light napping for one hour or less after school could decrease the sleep deficit of late nights and early mornings. While a little catch-up sleep is natural, sleeping in or napping too much drastically throws their circadian rhythm out of sync.

Encourage routines that promote relaxation, such as reading a physical book, listening to calm music, light stretching, or taking a warm bath. Homework and stimulating activities must be wrapped up before the wind-down period. The bedroom should be a sanctuary that is cool, dark, and quiet.

Sometimes the simplest solution is managing time commitments. If your teen cannot complete homework and activities and get eight hours of sleep, their schedule is too demanding. Work with your teen to assess their extracurricular load, reminding them that sacrificing sleep for an extra activity is a false trade-off. They are sacrificing their ability to perform well in everything else. Additionally, you should strictly limit all caffeine and energy drinks, especially after lunch, as these powerful stimulants interfere with the body’s natural sleep drive for many hours. Finally, encourage your teen to get regular physical activity during the day, which helps them feel naturally sleepy at night, but avoid strenuous exercise too close to their bedtime.

Your commitment to making sleep a family priority sends a strong message. It’s a powerful way to equip your teen with the energy, emotional resilience, and sharp focus they need to thrive in school and their busy lives.

This article is based on reported findings from the Adolescent Brain Cognitive Development (ABCD) Study, funded by the National Institutes of Health (NIH), which offers concrete, evidence‑based insights to help families stay informed, vigilant, and hopeful. The ABCD Study tracked nearly 12,000 children across the U.S., beginning at ages nine or ten, and followed them over ten years to see what predicts health and behavior in adolescence and early adulthood. For more information about this topic and others, contact Pam Kerley at Lee County 4-H. Pam Kerley has a master’s degree in Youth, Family, and Community Science and is the 4-H Program Assistant at the N.C. Cooperative Extension, Lee County Center. 4-H is a positive youth development program that offers activities to fit various interests, backgrounds, budgets, and schedules. In Lee County, 4-H provides opportunities for youth through in-school programs, after-school activities, clubs, and camps, welcoming all children eager to have fun, learn, and grow. In North Carolina, 4-H is powered by NC State Cooperative Extension and NC A&T University, bringing expert knowledge, resources, and practical tools to enrich daily life and support community well-being.

This article initially ran in the  November 15, 2025, Sanford Herald.