Understanding Insomnia in Teens

What is insomnia?

Insomnia is usually described as an inability to fall asleep or maintain quality sleep. Some people take a long time to fall asleep, others frequently wake up at night, and others wake up too early and are unable to fall asleep again. In the short term, these issues can lead to fatigue and decreased performance during the daytime.

Isn't insomnia more typical among adults?

Studies show insomnia more typically affecting older adults, but it is nevertheless a major problem among youth. Around 10-30% of adolescents suffer from an inability to sleep, with some studies put the numbers even higher, at around 40%.

Why is this happening?

Lots of factors can contribute to insomnia. Social media and screen time—including phones, tablets, and computers—is a big issue. Blue light from these devices alerts various parts of the brain to stay awake, typically a good thing. However, excess exposure prior to bedtime can lead to insomnia, as well as problems like eye strain or dry eyes. Other factors which may affect your sleep include stress, heavy coursework, or peer pressure to stay up.

But I feel well-rested after I wake up.

Insomnia can manifest itself in many ways. You might not immediately feel it, as adolescent bodies are remarkably adaptable, but there may be indirect consequences. You may observe increased irritability, problems focusing in class, weight gain, or even more risky behavior.

Can I fix it?

Yes! There are many proven and available treatments for insomnia. Some of these are remarkably simple. Here are a few options:

• Cutting screen time before bed: Minimize exposure to blue light by completing your homework earlier and reducing time on social media.

• Create a sleep schedule: Going to bed around a fixed time, even if it is not exact, can help condition your body into falling asleep more easily. Just remember to follow your schedule, even on weekends.

• Limit caffeine intake: Put down that can of coke or energy drink. Caffeine is a stimulant, meaning that it activates the brain. While this may be useful in the morning or before a big exam, it isn't exactly what your brain needs when you try to sleep.

• Eat earlier: Large meals before bedtime can trick the brain into thinking it's still daytime, and affect your body in other ways which make it more difficult to sleep.

If these don't work, or if your insomnia is significantly affecting you, you may want to try more professional options. An example is CBT-I (cognitive behavioral therapy for insomnia), a proven treatment option which works by changing your mind and daily habits around bedtime. Other treatments also exist. Remember: before trying these, consult a physician.

That's great!

Just remember, insomnia may be different for everyone. Although all of the tips above may help, remember to schedule your day and your bedtime according to a plan that works best for you. Insomnia is a challenge, but by maintaining a healthy sleep schedule and making the right decisions, everyone can strive for quality sleep!