Sleep’s impact on youth mental health

During adolescence, the brain is still developing and requires plenty of sleep. But for many teens, sleep is often sacrificed in favor of schoolwork, social media, or busy schedules. Additionally, poor sleep hygiene or no nighttime routine can interrupt brain development and emotional stability.

According to Glenn Scott, LCSW, FACHE, director of the Youth Partial Hospital Program at Loma Linda University Behavioral Health, sleep is foundational for children and teens.

“From a developmental standpoint, sleep allows the brain and body to grow and function as they should. While teenagers may need closer to 10 to 12 hours of sleep, aiming for at least eight hours is a strong starting point,” Scott says.

When the body is well-rested, it can reset effectively, which has a positive impact on mental and physical health, including helping teens think more clearly, regulating emotions, and functioning at their best.

What happens when teens don’t get enough sleep?

Sleep is like fuel. Just as a car can’t run on empty, the brain and body can’t function properly without adequate rest. When sleep is consistent and restorative, teens are less likely to experience brain fog, irritability, and burnout.

However, poor sleep puts stress on the body and forces the entire system to work overtime. The effects of poor sleep can add up quickly, with some of the most common consequences including:

• Increased irritability 

• Mood swings 

• Lower tolerance for stress 

• Difficulty concentrating and thinking clearly 

• Ongoing fatigue 

• Difficulty waking

• Loss of interest in activities

• Changes in appetite

• Higher risk of weight gain

• Strain on the body’s systems 

Over time, chronic sleep deprivation can even interfere with growth and increase the risk of longer-term health issues.

Read: Is my child stressed? Understanding stress in kids and teens

The link between sleep and mental health conditions

Sleep and mental health are deeply connected. According to Scott, anxiety and depression can lead to sleep loss due to teens experiencing racing minds at night or excessive sleep that is not restorative.

“There’s good sleep, and there’s bad sleep,” Scott says. “When someone has anxiety, the mind is constantly active, and it becomes difficult to fall or stay asleep. On the other hand, when someone is depressed, spending more time in bed does not mean quality sleep.”

From a general health standpoint, when the body is not getting proper sleep, the organs are forced to work extra hard. During sleep, the body is supposed to enter recovery mode through quality rest. However, not sleeping well makes the body operate overtime, placing added stress on the entire system, and increasing the risk of further health complications.

Ultimately, the effects of not getting adequate, restorative sleep are wide-ranging, impacting mental and physical health.

How teens can improve their sleep

Improving sleep habits doesn’t happen overnight. Instead, it requires small, consistent changes. Scott recommends starting with manageable steps, including:

• Set a realistic bedtime goal for at least three days a week 

• Gradually increase consistency over time 

• Build a pre-bed routine, starting about an hour before sleep 

• Use journaling to clear the mind if thoughts feel overwhelming 

• Establish good sleep hygiene 

Even using a phone for journaling can be helpful, specifically if it’s done earlier in the evening and doesn’t extend past bedtime. And remember, building healthy habits takes around 21 days or more, but small improvements can lead to meaningful change.

Read: 5 mental health goals for children and teens

How sleep hygiene makes nighttime easier

With self-care routines trending across social media, many teens are familiar with the idea of creating healthy routines. That’s where sleep hygiene comes in.

“Sleep hygiene refers to habits that prepare the mind and body for rest. A strong routine doesn’t start at bedtime. It starts before,” Scott says. 

To establish good sleep hygiene, start with a consistent bedtime and a wind-down routine an hour before bed. During that hour, complete a handful of helpful tasks such as taking a warm shower, laying out clothes for school, writing down a to-do list, listening to calm music, drinking warm tea, or journaling. Avoid electronics too close to bedtime, specifically social media, to allow the body and brain to get naturally tired.

Is bad sleep ever okay?