In This Article:
Quick Answers
What temperature for sleeping? 15-19°C (60-67°F). Cooler than most people expect. Your body temperature drops when you sleep, and a cool room helps that happen.
How much sleep do I need? 7-9 hours for adults. But quality matters too - uninterrupted sleep is better than 9 hours of tossing and turning.
How do I fall asleep faster? Same bedtime every night. No screens an hour before bed. Keep it cool and dark. And honestly, a supportive mattress helps more than people realize.
Teen Sleep Problems Decoded: Why Your Teen Can't Wake Up
The alarm goes off at 6:30. You knock on the door. Nothing. You knock again. A groan. You turn on the light. Outrage. By 7:15, you're both angry, breakfast is skipped, and the day starts badly. Sound familiar?
Here's what most parents don't know: your teenager isn't being lazy. Their brain is literally wired differently than yours, and fighting biology is a losing battle.
The Biology Behind Teen Sleep
During puberty, the brain's internal clock shifts later by about two hours. This isn't a choice. It's called "delayed sleep phase," and it happens because melatonin (the hormone that makes you sleepy) starts releasing later in teenagers than in children or adults.
A teenager who used to get sleepy at 9 PM now doesn't feel tired until 11 PM or later. But school still starts at 8 AM. The math doesn't work.
Why They're Not Just Being Difficult
When you force a teenager awake at 6:30 after they fell asleep at midnight, you're waking them during what should be deep sleep. That's the equivalent of you being woken at 4:30 AM. Every day. For years.
No wonder they're angry in the morning. No wonder they're emotional. No wonder they're struggling in school. They're chronically sleep-deprived, and everything suffers.
What Sleep Deprivation Does to Teens
A 2024 report from the Canadian Paediatric Society found that 70% of Canadian high school students get less than the recommended 8-10 hours of sleep. The effects show up everywhere:
- Grades drop. Sleep-deprived brains can't consolidate learning. What they studied yesterday doesn't stick.
- Mood tanks. Lack of sleep affects the prefrontal cortex, the part responsible for emotional regulation. Small problems feel huge.
- Anxiety increases. Sleep and anxiety feed each other in a vicious cycle.
- Physical health suffers. Growth hormone releases during sleep. So does immune function.
- Decision-making worsens. Tired teens make poor choices. The part of the brain that weighs consequences needs sleep to function.
The Screen Problem (And Why It's Not What You Think)
Yes, phones in bed are a problem. But not just because of distraction. The blue light from screens suppresses melatonin, making it harder to fall asleep. A teen scrolling until 11 PM isn't just wasting time, they're chemically delaying their sleep even further.
But taking the phone away isn't a complete solution. The underlying sleep shift still exists. You've removed one barrier but not solved the core issue.
What Actually Works
Work With Biology, Not Against It
If possible, let your teen sleep later on weekends. Don't drag them out of bed at 7 AM Saturday "to keep them on schedule." Their bodies need to catch up. Research shows that catching up on weekends helps (though it doesn't fully compensate for weeknight deprivation).
Push Bedtime Earlier Gradually
You can't force a teen to be sleepy at 9 PM. But you can push bedtime earlier by 15-minute increments over weeks. Combined with morning light exposure, this can shift the internal clock back somewhat.
Light Exposure Matters
Bright light in the morning helps reset the circadian rhythm. Open curtains. Eat breakfast near a window. If you're in Brantford and it's January, a light therapy lamp in the morning can help when natural light is limited.
Create a Sleep-Friendly Room
Teens need the same sleep conditions adults do: cool (15-19°C), dark, and quiet. But they also need a comfortable mattress. Many teenagers are still sleeping on mattresses they've had since childhood, which no longer fit their growing bodies.
The Mattress Question
A 16-year-old has different needs than a 10-year-old. They're heavier. They might be taller. They need more support. If your teen's mattress sags, or they wake up stiff, or they complain about being uncomfortable, the mattress is part of the problem.
We see a lot of parents in our Brantford store who finally upgrade the teenager's mattress after years of battles. Common reaction: "Why didn't we do this sooner?"
A hybrid mattress works well for teens because it provides both support and comfort. They're also more durable than cheap foam options, which matters for growing bodies that move a lot.
Talking to Your Teen About Sleep
Lecturing doesn't work. Neither does shaming. What sometimes works: explaining the biology and letting them make some decisions.
"Your brain shifted. It's not your fault. But here's how we can work with it together."
Give them some control. Let them choose their bedtime within a range. Let them pick their own alarm strategy. Teens resist being controlled but often respond to being informed.
When Sleep Problems Signal Something More
Sometimes teen sleep problems indicate underlying issues:
- Depression often shows as oversleeping or inability to get out of bed
- Anxiety manifests as insomnia, lying awake with racing thoughts
- Sleep disorders like sleep apnea can affect teens, especially those who snore
If sleep problems persist despite addressing environment and habits, it's worth talking to a doctor.
The Long Game
High school doesn't last forever. Neither does the most extreme phase of the biological sleep shift. Many teenagers naturally start waking earlier again by their early twenties.
Your job right now: minimize the damage. Help them get whatever sleep they can. Create an environment that supports sleep. And pick your battles, because the morning yelling isn't helping anyone.
We Can Help
Stop by our Brantford store at 441½ West Street. We can talk through what might work for your teenager's sleep setup. Bring them along if they're willing, or just come get information yourself. No pressure.
Mattress Miracle: helping Brantford families sleep better since 1987.