Most teens aren’t getting enough sleep, Dr. Paul says

Today we are paging Dr. Paul to get his advice on how we can help our teens get enough sleep.

Teenagers need plenty of sleep, but according to the Medical Officer of Health and CEO of the Eastern Ontario Health Unit, most aren’t getting the amount they need.

“Most teenagers are not getting enough,” Dr. Paul Roumeliotis said.

“A recent study looked at them — 73 per cent are not getting enough. So, a quarter are. That is a problem, and there’s stuff that parents can do, that people can do.”

Roumeliotis, A.K.A. Dr. Paul, says a lack of sleep can have a multitude of negative effects for teens, which is why parents should ensure their children are getting the right amount.

Dr. Paul joined CTV Your Morning Ottawa on Wednesday to talk about the vital importance of sleep for teenagers, and how parents can help improve the sleep their teens are getting.

How much sleep do teens need?

Parents who think their teens are sleeping too much might be surprised to learn just how much sleep teenagers need. According to Dr. Paul, most teenagers should be getting between eight and 10 hours of sleep.

“During puberty, a lot of stuff happens in the brain, and so, they need the sleep for the bodies to recover and for the brain to develop,” he said.

As Dr. Paul explains, during puberty, teens are wired to stay up later into the night. Unfortunately, most teens get up early in the morning for high school, causing many teenagers to under-sleep.

“During that time, you need that extra sleep, but the problem is, they can’t fall asleep that early,” he said. “So, that’s why they have a hard time at school.”

What are the consequences of insufficient sleep?

Teens who aren’t getting enough sleep will typically have a harder time in school, Dr. Paul says.

“You’re not going to be alert. So, you’re going to have school difficulties, learning difficulties,” he said, also noting that lack of sleep can lead to irritability, aggressive behaviour and behavioural issues.

“All these things that will get in the way of your normal psychological upbringing and schooling.”

Importantly, Dr. Paul says teens who get insufficient sleep for long periods of time are also at a greater risk to develop chronic diseases, including obesity, high blood pressure, diabetes, and mental health issues. Teens who get insufficient sleep are also more prone to accidents.

“Of course, if you’re sleepy and lethargic in the morning, you’re more prone to accidents,” he said.

What can be done to help teens sleep?

According to Dr. Paul, the best way to improve sleep is by establishing a bedtime routine — this advice applies to all ages.

The first step to establishing a proper sleep routine, is maintaining a consistent bedtime, he says.

“Let’s say you want to go to bed at 9 or 10 o’clock — do it every day,” Dr. Paul said.

“The reason I say that is because a lot of people say, ‘I’ll go to bed late everyday. But I’ll catch up on the weekend.’ Catching up will not help, that’s the problem. So, people don’t realize that.”

Dr. Paul says teens should avoid caffeine before bed and have a calm quiet room to sleep in. Critically, teens should also avoid screens before bed.

The more established these routines, the better, Dr. Paul says.

“That’s why we tell parents, even a younger age before their teens, establish those routines, and kids will then learn to do that,” he said.

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