Sleep deprivation in teenagers: A sign of sleep apnea?

Sleep deprivation in teenagers is a health issue that’s getting more attention in recent years, with a recent UK study suggesting that more than half of teens regularly experience lack of sleep.¹

Sleep deprivation has serious effects on everyone, as we reported in our three-part series on sleep deprivation over the summer. And because sleep deprivation is considered a hallmark of the more serious condition of sleep apnea, it’s important to remember that even teenagers are susceptible to sleep apnea (Harvard Medical School calls it “relatively rare but extremely serious”).²

Now that school is back in full swing across the U.S., it’s a good time to take a look at how kids of all ages may be at greater risk of sleep deprivation thanks to the familiar burden of homework, after-school activities and busy social schedules that often include late weekend nights.

In fact, the risks of sleep deprivation are perhaps even greater for teenagers than for adults. Lack of sleep can increase forgetfulness and limit the ability of teens to listen and concentrate, just as it can with adults. But with teens, the impact is arguably more significant, since they’re often engaged heavily in education during this time. And, even worse, it can be harder to see the signs of sleep deprivation in teens than it is in adults.

Sleep deprivation in teenagers: The zombie factor

“Every single high school student I have ever measured in terms of their alertness is a walking zombie,” says Cornell sleep expert James Maas.³

Most teens would probably think that’s pretty cool. But adults know better. Sleep deprivation can not only lead to exhaustion and lack of energy, it can also lead to mood swings and has even been linked to mental illness.⁴

Beyond those universal effects of lack of sleep, sleep deprivation in teenagers can lead to bad grades, moodiness and depression. “Those deprived of an hour’s sleep performed less well on tests for reaction time, recall and responsiveness than the children who slept the extra hour.”⁵

“Sleep deprivation and depression go hand in hand among teenagers,” agrees Mahmood Siddique, D.O., a sleep medicine specialist at the Robert Wood Johnson Medical School.⁶

Sleep deprivation in teenagers: The numbers

According to the National Sleep Foundation (NSF), most teens need about 9 1/4 hours of sleep per night.⁷ In 2006, the NSF commissioned a poll to shed more light on sleep deprivation in teenagers.⁸ Based on the poll results, the NSF drew these conclusions:

• More than half of teens report feeling tired or sleepy during daylight hours.
• More than half feel that they’re getting less sleep than they need.
• Just one in five adolescents get the optimal nine hours of sleep needed for their age group, with less than half sleeping less than eight hours on school nights.
• The average 6th grader sleeps 8.4 hours on school nights; high school seniors are estimated to sleep about 6.9 hours.
• Nine out of 10 parents think their adolescent children are getting enough sleep, leaving what the NSF calls an “awareness gap” between parents and teens.

Sleep deprivation in teenagers: The solutions

So, what can parents do in the face of this info? Start by making sleep a priority for your teen. “Instead of giving them medications, I’d rather give them a chance to sleep better, and more,” says Dr. Siddique.

• Establish a bedtime for your teen and stick to it, with some allowance for special activities and weekends.
• Discourage your teen from exercising or — the harder sell — eating within a few hours of their bedtime.
• Discourage your teen from drinking caffeinated beverages in the afternoon.
• Make sure teenagers don’t leave their homework until the last minute. Encourage them to finish any work before dinner, if possible.
• As tough as this is, try to have your teen avoid the TV and computer in the hour before bedtime. Today, with smartphones and iPads, this is harder than ever, but it’s a point worth sticking to.

Ultimately, sleep deprivation in teenagers is a serious but preventable issue. Take the time to talk with your teen and understand his or her personal sleep situation, and you’ll have a good head start in ensuring a healthy sleep schedule, and doing all you can to prevent an eventual sleep apnea diagnosis.