To better understand
Although sleep is just as important to maintaining good physical and mental health as a healthy diet and being physically active, it remains a lifestyle habit that is often neglected.
For many reasons, teenagers have difficulty getting enough sleep. First, their internal clock is out of rhythm owing to puberty. This means that they naturally feel the need to go to bed and get up later. However, the reality of school life limits any flexibility.
On top of that, between school, extracurricular activities, homework, time spent with friends and sometimes even a part-time job, teens lead very busy lives. With a dysregulated internal clock and a long list of activities, it can seem unrealistic for a teen to go to bed early enough to get enough sleep.
Recommendations for time spent sleeping
9 to 11 heures
Age 6 to 13
8 to 10 heures
Age 14 to 17
7 to 9 heures
Age 18 to 25
In the Montérégie region, one young person out of three does not get enough sleep during the week. This picture is similar for both boys and girls.
And yet, it is important for teens to get enough sleep because their body and brain are going through a rapid growth spurt. In fact, for young people sleep:
- Allows the brain to retain the things they learned during the day
- Is necessary for their safety and their physical and psychological health. A young person who has slept well:
- Will have more energy
- Will feel happier
- Will be better able to control their emotions
- Will adopt better lifestyle habits
- Allows them to grow, since growth hormone is released during sleep.
Young people who do not get enough sleep and who are too tired have a greater risk of:
- Having difficulties at school
- Having problems with their memory, concentration and motivation
- Feeling depressed
- Being involved in automobile and other accidents.
Following are some signs that your teen may not be getting enough sleep:
- They have a hard time getting up in the morning
- They have difficulty concentrating during the day
- They fall asleep in class
- They have mood swings or they feel depressed
Want to learn more?
Check out our information sheets for more statistics, key facts, and solutions for families, schools, and communities.
Watch our video on this subject
Does your teen sometimes seem to sleep too much and sometimes not enough? Dr. Sébastien Bergeron, pediatrician specializing in adolescent medicine, explains what you need to know about sleep in adolescence and, above all, what you can do to help your child!
To better support
Tips and tricks
During sleep hours, you can make the rooms in your home screen-free. Also, all members of the family can adopt a healthy sleep routine. Why not try it? These recommendations are good for everyone!
In short
- In the Montérégie region, one teen out of three does not get enough sleep during the week.
- Get enough sleep! That is the most important thing to remember, because the benefits for your teen’s health and well-being depend on it.
- To get enough sleep, adopting a healthy sleep routine and an environment that encourages sleep is essential. Have a talk with your teen to structure and support their sleep habits.
Practical resources and tools
1. For support :
Are you dealing with a situation that worries you? Ask for help:
2. For more information :
- Information leaflet from CHU-Ste-Justine for teens and parents about sleep hygiene for youth aged 12 to 17
- Sleep on it!: Canadian public health campaign on sleep
- Information bulletin for teens from the Canadian Paediatric Society
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