It is not uncommon for young people between the ages of 13 and 18 to not get out of bed in the morning and to literally oversleep entire afternoons and weekends. Yes, even on Christmas holidays. Much to the dismay of some parents. They even feel provoked by the sleeping child.
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You don't understand why the child suddenly shows such different sleeping habits. In their eyes it seems lazy, listless and uncaring.
We get to the bottom of it all and find out whether teenagers are really as lazy as their reputation or whether they just need to sleep more.
Little spoiler for all impatient parents:The children don't do this to annoy you or even to provoke you. Strictly speaking, you can't do anything about your changed sleep rhythm. But a more detailed explanation will come soon.
Sleep needs of children & teenagers
It is said that the older a person gets, the less sleep they need. While a baby around one year old sleeps 12 - 16 hours per 24 hours, a child around 7 years old only needs 10 - 11 hours of sleep per 24 hours.
Even children between the ages of 10 and 14 still need 9 to 11 hours of sleep within 24 hours. And older children still need 8 to 11 hours.
Although the need for sleep between a 7 or 8 year old differs only slightly from that of a 14 or 15 year old, older children still feel like they sleep a lot more. Where does that come from?
Sleep rhythm changes
There's a lot going on in a child's body during puberty. The hormones are on a rollercoaster and the body is changing rapidly. All of this already eats up a lot of energy. The biorhythm also changes due to hormonal reasons. The sleep hormone melatonin, which makes us tired in the evening, is released later in pubescent teenagers.
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This leads to teens going to bed later than is good for them. Because they still have to get up in the morning to go to school. Teenagers therefore more or less involuntarily build up a sleep deficit because they sleep one, two or even three hours too little each night. The consequences are a lack of concentration, irritability and a decline in (physical) performance.
So what do teenagers do about it? That's right, they catch up on sleep whenever they can. Some sleep for an hour or two after school and others sleep until family dinner at lunchtime on the weekend. Some teens may even do both. What all sleeping teenagers have in common is that they do it for themselves, their mental and physical health and not to provoke their parents.
Teenagers change their lives
In addition, teenagers want to distance themselves from their parents. This is also a completely normal process. They are looking for their place in this phase of life. Friends often come to the fore, and school sometimes takes a back seat.
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This means that homework is not completed until late in the evening or the material for an upcoming exam is quickly crammed the evening before until late at night.
Cell phones and game consoles also become more important for many people at this stage of life. All of this can rob them of sleep.
How can parents improve their teen's sleep habits?
There is no point in talking wildly at a teenager and possibly giving him bans. It's best to communicate with your offspring at eye level and discuss how their night's sleep (during the week) can be more restful. Anything else probably won't work anyway, because teenagers have a mind of their own.
First, talk about rest periods. Agree on a bedtime that is realistic and ensures enough sleep. Following on from this, you can talk about the use of cell phones, tablets, etc. Ideally, you should stay off screens for at least half an hour, or better yet, an hour before you go to bed.
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Make sure there is fresh air in your teen's room. It's best to sleep at 18 degrees Celsius and in the dark. Talk about fresh air. If your child tends to prefer spending time indoors, a walk in the fresh air can also improve their night's sleep. Because exercise outside makes you tired.
Talk about doing homework or studying for exams in the afternoon. On the one hand, this means you get enough rest in the evening and things also stay in your head better. Anyone who remembers their own school days knows that learning just before barely rarely led to real success. Only those who continually stay on the ball learn in the long term.
Puberty is, above all, an emotional rollercoaster for children. In the search for themselves and their place in life, they can more easily find themselves floundering. Therefore, talk openly with your child about their worries and fears. Maybe there are arguments among friends or stress at school. Unresolved problems can also unintentionally keep kids awake at night.
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Parents should keep calm and leave the child alone sometimes
Even though teenagers are said to like to provoke their parents and test their limits, they usually don't do that with their sleep. That's why as a parent you shouldn't be too strict with them if they sleep much longer than you should on the weekend.
As long as your offspring's sleep doesn't disrupt your family plans, you should just let them sleep. Most children stick their heads out of their room when they are hungry.
