Why Adequate Sleep Is Vital for Teenagers

The teenage body is especially sensitive to sleep quality, and during these years getting enough rest is more important than ever. Pediatric neurologist and sleep specialist Olga Begasheva emphasizes that the key indicator is not the number of hours slept, but how a teenager feels in the morning. A child should wake up at the same time, in a good mood, without lethargy or irritability. If mornings feel like this, it means nighttime rest is sufficient.

In practice, teenagers usually sleep about seven or eight hours, although studies show their bodies need nine or even ten. Because of disrupted routines, constant exposure to gadgets, and late evening activities, many experience a delayed sleep phase and go to bed after midnight. At the same time, the growth hormone is most actively released in the early hours of the night, and its deficiency affects physical development.

Lack of sleep quickly shows its effects. In the morning, a teenager wakes up tired, goes to school without motivation, and becomes irritable. Headaches often appear, memory worsens, concentration decreases, and academic motivation drops. Against this background, school related anxiety and neurosis can easily develop, and many teens turn to games and the internet to cope with stress and fatigue.

An additional challenge is the disrupted weekend schedule. If a teenager wakes up at seven in the morning all week but sleeps until noon on Saturday, internal rhythms are thrown off. The body stops producing cortisol properly, the hormone that should provide alertness in the morning.

Sleep deprivation affects more than mood and school performance. Teenagers are more likely to develop acne and other skin problems, and slower reaction times can lead to dangerous situations on the street or during sports. In some cases, sleep disturbances are linked to conditions that require medical attention. These may include sleep apnea, anemia, side effects of medications, or infections such as mononucleosis. In such situations, consultation with a specialist is necessary.