- Most American teens fall short on sleep; about 1 in 4 are very sleep-deprived
- Insufficient sleep is linked to anxiety, depression, and academic failure.
- Societal factors are driving increased sleep deprivation among teens.
Most U.S. teens are not getting enough sleep. And about one-fourth are seriously sleep deprived, which is a higher number of sleep-deprived teens than in any previous survey, according to a study published in JAMA, the Journal of the American Medical Association.
The researchers, from the University of Connecticut, said the issue appears to be societal.
It is bad news that’s based on analysis of the Youth Risk Behavior Survey, conducted by the Centers for Disease Control and Prevention. The researchers, led by UConn School of Medicine psychiatric epidemiologist T. Greg Rhee, looked at data and trend lines from the 2007 to 2023 annual surveys.
The 2023 survey showed more than half of teens, across all subgroups, sleep fewer than seven hours a night, making more of them sleep-deprived than in any earlier survey. The percentage of students reporting insufficient sleep increased from 68.9% in 2007 to 76.8% in 2023, the increase “driven by a rise in very short sleep (less than 5 hours).” The share getting 6 to 7 hours of sleep did not change significantly in the last few surveys.
Inadequate sleep is a challenge that comes with real consequences and could help explain at least one potential driver of the anxiety and depression crisis among U.S. teens.
Short sleep, bad consequences
In a news release, the researchers noted that fewer than five hours of sleep a night “is considered very short sleep, and is associated with emotional regulation issues such as anxiety and depression, poor academic performance or neurocognitive development and increased risks for obesity and diabetes.”
That short sleep occurred among those with known risk factors like depressive thoughts, too much screen time and substance use. But it was also seen among those who had no identifiable risk factors.
The study suggests the problem is worsening. In 2007, nearly a third of youths reported they do get adequate sleep. In 2023, the number had dropped to fewer than one-fourth.
According to the American Academy of Sleep Medicine, teenagers 13 to 18 years old ”should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health and daytime alertness during the critical transition from childhood to adulthood." Even teens getting 6 or 7 hours are falling short.
The academy’s list of problems from too little sleep is longer and includes attention, behavior and learning problems, as well as higher risk of “accidents, injuries, hypertension, obesity, diabetes, and depression. Insufficient sleep in teenagers is associated with increased risk of self-harm, suicidal thoughts and suicide attempts.”
Nonprofit The National Sleep Foundation has reported that children who don’t get enough sleep may become irritable, have a hard time academically and in other areas that require concentration and may suffer physical health issues like headaches or stomach aches.
Societal problem — and solutions?
The researchers raise the issue of public policies that could help at population level. Could having school start later in the morning help? Would it be a good idea to adjust extracurricular schedules?
“These trends highlight the need for population-level interventions among teens,” the University of Connecticut researchers said in a written statement. “For example, later school start times can help with longer sleep, which may lead to better mental health outcomes and greater academic engagement.”
While young people have long shorted themselves on sleep, the drivers have changed with the times. The researchers said that in the 1950s, listening to radio late in the evening and watching TV were responsible for inadequate sleep. Now “research has connected too little sleep with overstimulation, mental health problems, accidents and academic challenges.”
The sleep foundation’s research also shows that one person’s lousy sleep can ripple out to affect entire families. Among other findings, the foundation said that 80% of parents said when their child sleeps poorly, so do they.
“We’re seeing more signals this year that prompt us to double-down on helping parents and caregivers set the tone for healthy sleep in the household, starting with their support for kids of all ages, but including their own sleep as well,” said John Lopos, CEO, National Sleep Foundation, in a written statement. “Every family is different and there’s no magic solution, except that deciding to talk to kids now and set a healthy example can help the whole family and travel with kids for a lifetime.”
Tips to improve sleep
The foundation has a list of evidence-based suggestions to help with sleep. Among them:
- Jumpstart your body clock by spending time in sunlight or bright lights early in the day.
- Aim for 30 minutes of physical activity at least five days a week.
- Don’t drink caffeinated drinks after noon — advice that applies to both kids and adults.
- Don’t have dinner within two hours of bedtime.
- Go to bed and get up at the same time every day — including weekends.
- Have a wind-down ritual that works for you.
- Dump screens and other devices at least an hour before bed.
- Sleep is better in a dark, cool and quiet room.