By DR. ALISON YOUNG-TAN
Sleep is an essential function. During sleep, bodies recharge and rejuvenate, and how you feel and how you function during your waking moments is dependent partly on your sleep.
While good sleep is important for everyone’s health and well-being, for children, teens, and young adults, sleep plays a particularly crucial role in the development of their physical and mental health.
However, too many young people aren’t getting quality rest, which impacts their development and their academic success.
While adults are recommended to get seven or more hours of sleep per night, young people need more to support their growth and development. School-aged children ages 6 to 12 are recommended to get 9 to 12 hours of sleep each night, while teenagers ages 13-18 are recommended to get 8 to 10 hours. But recent studies show that fewer than one in three U.S. teens get sufficient sleep. According to the Florida Youth Survey, in 2024, only 50.7% of Polk County students got eight or more hours of sleep compared to 60.5% statewide.
Why Does It Matter?
There can be short term and long-term adverse effects for children who get inadequate sleep. Sleep supports the brain in building memory and processing information. A well-rested student can focus better in class, solve problems more effectively, and maintain emotional balance. On the other hand, sleep deprivation can lead to difficulty concentrating, irritability, and a higher likelihood of making mistakes in academics and extracurricular activities. Poor sleep can impair driving skills, and it may be especially dangerous for new student drivers.
Sleep is also closely tied to physical health. During deep sleep, the body releases growth hormones, repairs cells, and strengthens the immune system. Poor sleep habits in childhood and adolescence are linked to a higher risk of obesity, type 2 diabetes, and heart problems later in life. In the short term, lack of rest can weaken immunity, making young people more susceptible to colds, flu, and other infections.
Mental health is another factor. Adequate sleep helps regulate mood and cope with stress. Chronic sleep deprivation has been associated with higher rates of anxiety and depression in teens. Poor sleep can contribute to poor mental health, but poor mental health can also make it harder to get quality sleep.
How Can You Encourage Better Sleep Habits in Your Young People?
Parents and caregivers can help set the stage for better rest by encouraging healthy sleep habits. A few strategies include:
- Set a consistent bedtime and wake-up time even on weekends.
- Limit screen time before bed as the blue light from screens can disrupt the body’s natural sleep cycle.
- Create a calm, dark, and cool sleep environment that promotes relaxation.
- Encourage physical activity during the day, which can make it easier to fall asleep at night.
By prioritizing good sleep, we give young people the best foundation for their lives.
About the author: Dr. Alison Young-Tan, an internal medicine/pediatrics physician, currently serves the community as medical director for the Florida Department of Health in Polk County (DOH-Polk).