If your teen wishes to sleep until late on weekends, let them

Why teens need to sleep in

Dr Nagda highlights the following reasons why sleeping late on weekends is essential for teens:

1. Circadian Rhythm Adjustments
   Teenagers experience natural shifts in their internal clock (circadian rhythm) during adolescence, causing them to fall asleep later at night. Early morning classes disrupt this rhythm, making it challenging for teens to wake up early during the week.
2. Clearing Sleep Debt
   The cumulative loss of sleep over weekdays, known as “sleep debt,” can be cleared by sleeping longer on weekends. This recovery is vital for maintaining physical and mental health.
3. Cognitive Benefits
   Catching up on lost sleep enhances memory, concentration, and problem-solving skills. It also helps regulate emotions, reducing mood swings and stress.
4. Physical Health Advantages
   Adequate sleep is crucial for a robust immune system, balanced metabolism, and proper growth during adolescence.
5. Improved Emotional Resilience
   Rested teens are better equipped to handle academic and social pressures, ensuring improved emotional stability.

Permitting teenagers to sleep longer on weekends, when academic demands allow, can significantly improve their physical and mental health (Source: Getty/Thinkstock)

Balancing sleep hygiene

While allowing teens to sleep in is beneficial, maintaining good sleep hygiene is equally important. This is how Dr Nagda suggests teaching them:

• Consistent Bedtimes: Encourage sleeping at the usual bedtime, even on weekends.
• No Screens Before Bed: Reduce screen time and avoid using phones or other devices before sleeping.
• Comfortable Sleep Environment: A quiet, dark, cool room promotes better sleep quality.
• Relaxation Techniques: Activities like reading or calming music can help teens unwind before bed.

Permitting teenagers to sleep longer on weekends, when academic demands allow, can significantly improve their physical and mental health. Ensuring consistent sleep hygiene practices further amplifies the benefits, equipping teens to manage the challenges of school and personal life more effectively. Parents and educators should recognise that proper rest is not indulgent but integral to a teen’s development and long-term well-being.