Insomnia in adolescents: the view of French psychoanalysts

Sleep studies show that a teenager needs eight to 10 hours of sleep each night. This is more than a child or adult needs. However, most teenagers sleep only about 6.5-7.5 hours a night, and some even less.

Regular lack of sleep leads to chronic sleep deprivation. This can have a significant impact on a teenager's life, affecting their mental well-being and increasing the risk of depression, anxiety and low self-esteem. It can also affect school performance.

Causes of teenage sleep deprivation

Some of the reasons why many teenagers don't get enough sleep regularly:

1. Puberty hormones set teenagers' clocks forward by about one or two hours, causing them to fall asleep 1-2 hours later.
2. Use of screen devices – Smartphones and other devices used before bed reduce sleep time. According to the study, teens who turn off their smartphones an hour before bed get an extra 21 minutes of sleep per night (that's one hour and 45 minutes during the school week).
3. Hectic after-school schedules—homework, sports, and social obligations—can reduce a teen's sleep time.
4. Entertaining activities – the lure of stimulating entertainment such as television, the Internet and computer games makes a teenager get out of bed faster.
5. Exposure to light - light tells the brain not to sleep. In the evening, light from televisions, cell phones and computers can prevent adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep.
6. Social Habits – In Western culture, staying active is valued more than sleeping.
7. Sleep disorders such as restless leg syndrome or apnea can affect how much sleep a teen gets.

Insomnia in a child: what to do?

Healthy sleep is very important for babies. The duration of a child’s night rest depends on his individual characteristics, psychophysiological state, and temperament. Some babies need less sleep than others.

If your child sleeps a little less than normal, but feels and behaves well, then there is no reason to worry.

But if your baby takes a long time to fall asleep, wakes up two or more times a night and cannot fall back to sleep, most likely he suffers from one of the sleep disorders - insomnia.

Consequences of teenage sleep deprivation

The developing teenage brain requires eight to 10 hours of sleep each night. The effects of chronic (ongoing) sleep deprivation may include:

• difficulty concentrating;
• problems at school;
• reduced attention span;
• memory impairment;
• poor decision making;
• lack of enthusiasm;
• moodiness and aggression;
• depression;
• slow physical reflexes;
• clumsiness that can lead to physical injury;
• decreased athletic performance;
• decline in academic performance;
• illness;
• absenteeism.

How much sleep should 15 year olds sleep?

Children aged 15 are distinguished from others by their increased mobility: they go not only to school, but also to various sections and clubs. In order to keep up with their peers in development and promptly restore physical and mental abilities, teenagers need sleep. How should the sleep process proceed in 15-year-old children?

Proper sleep in adolescents 15 years old

15-year-old children completely refuse to sleep during the day. However, there are also those who sleep after coming from school. Their daytime sleep occurs between 15:00 and 16:00. The proper sleep schedule at night ranges from 22-23 hours until 7 am, when children get up for school.

Duration of sleep day and night

The duration of daytime sleep is affected by workload. Experts recommend that teenagers sleep for 30-45 minutes, no more. This time is enough for them to rest and recuperate. The duration of night sleep for 15-year-olds is slightly less than for 14-year-olds, amounting to 9 hours.

Causes of poor night sleep in adolescents 15 years old

Sleep disturbances in 15-year-old children can occur for many reasons. The most common:

• Wrong place to sleep.
• Getting used to the lying position. Basically, teenagers spend most of their free time lying down (listening to music, playing games on the phone, etc.). The body gets used to this and is not prepared to go to sleep at the right time. It will be difficult for a teenager to fall asleep.
• Listening to music, watching movies at night.
• Computer games.
• Any illness.
• Caffeine-containing preparations.
• Insufficiently ventilated area.

Parents should pay attention to these points.

Why does a 15 year old child constantly want to sleep?

Most children of this age independently determine for themselves how much sleep they need. Some say that 7 hours is enough for them to get a good night’s sleep. Parents, pay attention! It's a delusion! After a few months of this routine, your child will want to sleep off. In addition, he will constantly feel sleepy. It is necessary to explain to him that the physical and emotional state is influenced by the correct schedule and duration of sleep. One of the reasons for lack of sleep is a disease occurring in the child’s body. In this case, you need to contact a specialist and get tested.

Preventing sleep deprivation in teenagers - tips for parents

Try not to argue with your teen about sleep. Instead, discuss the problem with him. Offers include:

1. Let your child sleep in on weekends.
2. Encourage early sleep every Sunday.
3. Together, decide on appropriate time frames for any stimulating activities, such as homework or computer time. Encourage quiet activities during the evening, such as reading.
4. Avoid early morning meetings, classes, or practices for your child if possible.
5. Help your teen better schedule their extracurricular activities to free up time for rest and sleep.
6. Evaluate your teen's weekly schedule together and see if they are overwhelmed. Help your child trim the plan if necessary.
7. Encourage your teen to take a nap after school to help recharge if they have time.
8. Work together to normalize your teen's internal clock. You may want to consult your doctor first.

How much sleep should 16 year olds sleep?

At the age of 16, teenagers are already studying in colleges, so they lead an independent life. They plan their daily routine themselves, regardless of their sleep and wakefulness norms. Parents should explain to their child how many hours a day they need to sleep to feel active, alert, and have full brain function.

Sleep patterns of 16-year-olds during the day and night

The correct sleep schedule at night is as follows: a teenager should go to bed at 22-23 hours, and get up from 6 to 7 am. If a teenager sticks to this schedule, he will be full of energy, and he will still have the energy to attend additional classes or sports training. Typically, 16-year-olds don't want to sleep during the day.

Sleep duration at 16 years old

At the age of sixteen, adolescents should sleep 8 hours and 45 minutes, and the rest should fall at night. Too short or long sleep will cause the child to become nervous, tired, and his ability to work will decrease.

Why does a teenager sleep poorly or not sleep at all?

There are several reasons for sleep disturbance at this age. Doctors distinguish the following:

• Wrong place to sleep: hard mattress, high (low) pillow, etc.
• Poor health, long-term illness;
• Medicines that improve performance.
• The influence of household appliances: telephone, computer.
• Predilection for lying on the bed (sofa). Scientists have proven that the human body quickly gets used to a lying position, so it will be more difficult to fall asleep in the evening.
• Stress.
• Stuffiness in the bedroom.
• Physical, emotional stress.

Parents should pay attention to these factors.

Why does a 16 year old child often sleep during the day?

Parents are sure that teenagers just don’t sleep during the day all the time. There are reasons for this. At the age of 16, children should stop sleeping during the daytime altogether. Why does a teenager always want to sleep during the day? The reasons may be: the child does not get enough sleep, his sleep schedule is off, he is sick with something or is emotionally (physically) overloaded.

Sleep characteristics of seventeen-year-old teenagers

At the age of 17, teenagers plan their day independently. Children living separately from mom and dad do not follow a sleep-wake schedule. Parents should talk to their child and explain to him that a set routine is required for the body to function properly.

Best Sleep Tips for Teens

The typical teenage brain wants to stay up late and sleep late the next morning, which is usually difficult to control. You may be able to adjust your child's biological clock, but it takes time. Offers include:

• Relax before bed; for example, you can take a bath and drink a hot milk drink before bed, or use meditation. Yoga can also help.
• Avoid computers, TV or smartphones, loud music, homework, or any other activity that keeps your brain active an hour before bed.
• Avoid stimulants in the evening, such as caffeine and energy drinks.
• Keep the bedroom dark at night. The brain's sleep-wake cycle is largely determined by the light it receives through the eyes. Try to avoid watching TV or using smartphones right before bed. Expose your eyes to plenty of light in the morning to wake up your brain.
• Do the same bedtime routine every night for at least four weeks so that your brain associates the routine with falling asleep.
• Start falling asleep a little earlier than usual (for example, 10 minutes). Do this for one week. Add an additional 10 minutes each week until you reach your desired sleep time.
• Get active during the day.
• Create a comfortable sleeping environment.
• Set a regular wake-up time.
• Avoid staying up late on weekends.

Remember that even 30 minutes of extra sleep every night on a regular basis makes a big difference.

Insomnia and its symptoms

Each of us can experience problems with falling asleep, but with babies everything is more complicated. Without getting enough sleep themselves, they will not allow their parents to get enough sleep. Falling asleep occurs in 5 stages:

1. Superficial sleep. The person is still sensitive to the environment and may wake up frequently.
2. There is a decrease in brain rhythms and heart rate.
3. Deep phase. There is an interweaving of delta waves with short, fast waves. During this period, a person enjoys dreams.
4. The predominance of delta waves is noted. Having woken up for seconds, the baby does not immediately realize where she is.
5. Fast phase. The sleeper's eyes move quickly. The brain is preparing for activity.

Insomnia in an 8-year-old child can be determined in cases where the child:

• has trouble falling asleep;
• wakes up too early (3 am). After this he finds it difficult to sleep;
• often wakes up in the middle of the night.

Even at 9 years old there may be minor sleep disturbances, which over time turn into chronic insomnia. In this case, the following signs of insomnia may be observed:

• significant hyperactivity;
• early awakening, after which a person walks sleepy all day;
• It is difficult for schoolchildren to concentrate on homework and lessons at school;
• possible manifestation of aggression;
• difficulties arise when remembering new information;
• frequent mood changes;
• errors become more frequent when performing certain tasks or tasks due to inattention;
• there may be problems with discipline in an educational institution or at home;
• irritability.

After the night, the baby looks tired and feels sleepy all day. With such symptoms, doctors can even talk about diabetes, anemia, autoimmune diseases, and colds.

What to do if the advice doesn’t help?

If lack of sleep is still a problem despite your best efforts, we offer the following suggestions:

1. Assess your sleep hygiene. For example, factors that can affect the quality of your sleep include a noisy bedroom, a lumpy mattress, or a habit of lying awake.
2. Consider learning a relaxation technique to help you get ready for bed.
3. Avoid eating or drinking caffeinated foods after lunch.
4. Avoid recreational use of alcohol, tobacco, as they can lead to sleep disturbances and poor sleep quality.
5. Contact your healthcare provider if self-help techniques do not improve your sleep at night.

Read also:

• Chronic sleepiness or how to overcome the constant desire to sleep
• How to sleep to get enough sleep

Parents' actions

If you think it's worth visiting your doctor. Excessive fatigue can be caused by all sorts of health problems, not just sleep problems.

If you suspect a sleep problem, your doctor will look at your overall health and sleep habits. In addition to the physical examination, the doctor will take your medical history, ask you about any problems and symptoms you have, your past health, your family's health, medications you take, allergies, and other problems.

It's unlikely that tests can be done to find out whether there might be some structural problem interfering with your sleep.

Sleep disturbances go beyond the norm exactly at the moment when they begin to cause inconvenience, take away strength, and depress your mood. To always be normal, you need to give your body and brain time to rest, helping you fall asleep only with the help of folk remedies. For all other cases there is medicine and doctoral practice.