Any parent or teacher knows that insufficient sleep in young people can often lead to fatigue and reduced school performance. But do we really understand the complexity of the problem and provide young people with the right support to sleep better? And does it make sense, for example, to sleep extra hours during the weekend, called catch-up sleep.
A lot happens to sleep during puberty, which is why adolescents often don’t get sleepy until later in the evening and can’t get out of bed very well in the morning. As a result, they build up a sleep deficit, which they often try to make up over the weekend.
One in three high school students don’t get enough sleep!
Nearly one in three high school students does notget enough sleep, writes sleep coach Tessa Dekkers in an article. And this harms their health in more ways than one. Young people need between eight and 10 hours of sleep per night, but social media, homework and the pressure to stay socially active often make this goal unattainable. This results in a variety of daytime effects ranging from fatigue and decreased attention to social and emotional problems. Therefore, the proportion of young people with mental health problems is rising.
Why do adolescents have a different sleep rhythm than adults?
Dr. Matthew Walker, a renowned sleep expert, approaches several, important points about sleep during adolescence in his book “Sleep.” Walker points out that teens experience a shift in their internal clock that prompts them to go to bed later and get up later. This is caused by a change in the secretion of the sleep hormone melatonin. This is not released in teenagers until later in the evening, which is also when they become really sleepy.
The rearrangement of the neural network at this age also has an impact on their sleep. Sleep waves move from front to back through your brain. Walker indicates that the realignment of the neural network proceeds from back to front. Hence, an imbalance may occur during puberty.
For both brain development and general health, adequate sleep, especially in young people, is very important. That is why, for example, he calls for not planning the school start too early.
The smartphone dilemma
We cannot ignore the influence of technology. A significant number of young people stay awake into the wee hours, glued to their screens, either for entertainment or as an escape from stress. Interestingly, research shows that not all technological interactions interfere with sleep. Some young people use their devices for calming activities such as listening to music.
Yet a lot of researchers in this field advocate better education of schools, parents and children. A recent article published on the occasion of Sleep Day by the Netherlands Sleep-Wake Research Organization (NSWO) features Marijke Gordijn. She is a sleep scientist and chronobiologist and she is trying to shine a bright light on adolescents, smartphones and sleep.
In-depth insights from recent research
A November 20 23 study shows that genetics also has an impact on sleep disorders in children. This can be determined fairly early in young life, research shows. Nearly 3,000 children were examined. Children with a genetic predisposition to insomnia were more likely to suffer insomnia-related sleep problems if at least one parent also had chronic sleep problems.
Not great news when you are in this situation. Fortunately, genetics is only one part of the big puzzle that includes sleep. Above all, consider it an important signal to pay adequate attention to sleep hygiene. Schools have an important role to play there as well. We teach our children about the basic elements of our lives such as healthy eating and adequate exercise. Only sleep remains too much in the background. That has to change!
According to Dr. Matthew Walker, aligning school hours with teens’ biological sleep rhythms is crucial. And he too suggests that better teaching of “sleep hygiene” as part of the curriculum not only helps improve sleep quality but also maximizes students’ learning abilities.
Recent research, meanwhile, shows that there is indeed an impact when school hours are delayed. The researchers conclude that although shifting school hours has no direct effect on mood disorders, schoolchildren’s well-being improves due to less fatigue and general depression symptoms. In particular, students with risk factors for mental health problems, such as higher BMI, older age and more screen time, would benefit from a later start time at school. The possible impact on study results was not examined during this study.
And what about sleeping in on weekends?
A study published in early 2026 indicates that it is especially useful, when sleep deprivation is building up. Much better still, not to let it come to that. And therefore to work on a healthy sleep rhythm even during too week. Because in those who have healthy sleep habits during the week, the benefit is double that of weekend sleepers.
So, as a parent, pay attention to your child’s biological rhythms and try to be somewhat flexible. An adolescent child who falls asleep later and wants to sleep in is not lazy but often just really tired. Try to find a golden mean together and teach them what happens. This will create understanding and with the knowledge gained, your child will be able to search for the ideal bedtime during school days himself.
Sleep in adolescents
Improving sleep in young people requires a holistic approach that includes education, technological habits and personal health practices, such as sleep hygiene. The interaction between sleep and education is crucial in shaping policies aimed at improving both the health and school performance of school-age children. An adjustment in school hours, as well as deliberate planning of the educational model, can offer significant benefits. A warm call to policy!
