Is your teen sleep-deprived? These expert bedtime tips could help

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Is your teen sleep-deprived? These expert bedtime tips could help

2025-04-17 12:22 Last Updated At：12:42

Navigating bedtime with a teenager is, in many homes, a nightly battle with a constant refrain: Get off your phone! Go to bed!

Research shows that today’s teenagers are more sleep-deprived than ever before. Adolescents need between eight and 10 hours of sleep, according to the Centers for Disease Control and Prevention. But nearly 80% of American teenagers aren’t getting that, and experts say it's affecting important areas like mental health and school attendance.

Bedtime routines aren’t just for toddlers. Teenagers need them too, says Denise Pope, an expert on child development and a senior lecturer at Stanford University’s Graduate School of Education.

Experts in adolescent sleep say a few small changes to how parents and teens approach sleep can make a dramatic difference.

The first step to setting up a better bedtime routine is dealing with technology.

— Separate children from their devices at night. Phones, tablets, streaming services and video games aren’t the only things keeping kids up at night, but experts agree they are a major factor in delaying sleep.

“Get the temptation out of the bedroom,” Pope says. If the phone is within arm’s reach, it’s hard to ignore when notifications buzz. Many teens say they fall asleep while scrolling, or reach for their phone if they have trouble sleeping, and end up scrolling for hours.

— Be prepared for excuses. “My phone is my alarm clock” is something a lot of parents hear. The solution: Buy an alarm clock.

— Put screens away an hour before bedtime. Exposure to light prevents the release of melatonin, the hormone released by the brain that makes us feel drowsy.

Then, replace screens with a new wind-down routine.

— Try to get to bed around the same time each night and start winding down at least 30 minutes before. During that time, silence notifications, take a warm shower, read a book. To get an idea of what your teen's bedtime should be, try an online “ bedtime calculator," such as the one from the American Academy of Sleep Medicine.

— Avoid caffeine and energy drinks in the afternoon and evening.

— The best sleep environment is a cool, dark, quiet room. In noisy households, earplugs and a sleep mask can help. If a bedroom is too warm, it can affect getting to sleep and staying asleep, says adolescent sleep expert Kyla Wahlstrom.

Some of the telltale evidence of sleep deprivation: being irritable, grumpy, short-tempered, emotionally fragile, unmotivated, impulsive and more likely to see the world and oneself through a negative lens. A sleep-deprived teen also may fall asleep during the daytime, in the car or in class.

“We often blame adolescents for being lazy or unruly or having bad behavior, much of which could be attributed to the fact that they are chronically sleep-deprived,” says Wendy Troxel, a clinical psychologist who has conducted numerous studies on adolescent sleep.

How do you tell the difference between a sleepy teen and a cranky-but-well-rested one?

— One key sign is what sleep expert Joanna Fong-Isariyawongse calls “zombie mornings.”

“If your teen hits snooze five times, takes forever to get out of bed, asks you for a big cup of coffee first thing in the morning, most likely they are running on empty," says Fong-Isariyawongse, a neurologist at the University of Pittsburgh.

— Extreme mood swings are another sign. Sleep is critical for emotional processing, which is why sleep-deprived teens are more likely to be irritable, anxious or depressed.

— A sleep-deprived teen may fall behind in school, because sleep is essential for learning and memory consolidation.

— Teens who sleep less are more likely to make bad choices when it comes to drug or alcohol use, drowsy or reckless driving and risky sexual behavior.

— Does your teen sleep until lunchtime on weekends? "Most likely they are not getting enough sleep during the week,” says Fong-Isariyawongse. It’s fine to sleep in a bit, but try to limit it to a couple hours. Otherwise, it throws off the body clock and makes it harder to wake up when the new school week begins.

Explain to your teens why sleep matters, and that it’s not just nagging parents who say so. The data on mental health and sleep is vast.

— Many studies show that depression, anxiety and the risk of suicidal thinking go up as sleep goes down.

— Beyond mood, sleep deprivation affects physical and athletic ability. That’s why several NFL and NBA teams have hired sleep coaches. Teens who are sleep-deprived sustain more physical injuries, because they take more risks, their judgment is impaired, and reflexes and reaction times are not as fast. Teens who get more sleep perform better in sports, and when they do get injuries, they have a quicker recovery time.

— More teenage car accidents come from drowsy driving than driving under the influence of alcohol, studies show. Teens who say they get less than eight hours of sleep a night are more likely to text while driving, not wear a seat belt, drink and drive — or get in a car with a driver who has been drinking.

As any parent knows, telling their teenager to go to sleep does not always work. You need to get their buy-in.

“Kids need to be educated about sleep, and their brain health and emotional health, and how it all ties together,” says Wahlstrom. “Tell your kids, ‘You’ll do better in school, better in sports, you’ll look better after a good night’s sleep.’ Because until they want to help themselves, they won’t do it.”

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The Golden Globes are tonight. Here's what to look for and how to watch and stream the show

The Golden Globes bill themselves as Hollywood’s booziest bash. This year, is anyone ready to party?

Political tension and industrywide uncertainty are the prevailing moods heading into Sunday night's 83rd Golden Globes. Hollywood is coming off a disappointing box-office year and now anxiously awaits the fate of one of its most storied studios, Warner Bros.

A celebratory mood might be even more elusive given that the wide majority of the performers and filmmakers congregating at the Beverly Hilton in Beverly Hills, California, oppose the policies of President Donald Trump. Likely to be on the minds of many attendees: the recent U.S. involvement in Venezuela and the fatal shooting of 37-year-old mother Renee Good in Minneapolis by Immigration and Customs Enforcement.

But through their ups and downs, the Globes have always tried to put pomp over politics. Host Nikki Glaser has vowed as much.

“You’d be surprised that half the room had no clue why I was saying ‘Venezuela,’” Glaser told The Associated Press earlier in the week, referring to her comedy-club warm-ups. “People aren’t getting the news like we all are.”

Glaser, a comic known for her roast appearances, has promised to go after A-listers in her second time hosting.

“We’re going to hit Leo,” Glaser said. “The icebergs are coming.”

Here’s what to look for at this year’s Globes:

The Golden Globes kick off at 8 p.m. EST on CBS while streaming live for Paramount+ premium subscribers. E!’s red carpet coverage begins at 6 p.m. EST.

The Associated Press will be have a livestream show beginning at 4:30 p.m. Eastern with a mix of stars' arrivals, fashion shots and celebrity interviews. It will be available on YouTube and APNews.

The overwhelming Oscar favorite “One Battle After Another” comes in with a leading nine nominations. It’s competing in the Globes’ musical or comedy category, which means the drama side might be more competitive. There, Ryan Coogler’s “Sinners,” Chloé Zhao’s “Hamnet” and Joachim Trier’s “Sentimental Value” are all in the mix.

But thus far, “One Battle After Another” has cleaned up just about everywhere. Much of Paul Thomas Anderson’s cast is nominated, including DiCaprio, Teyana Taylor, Sean Penn, Chase Infiniti and Benicio Del Toro.

If it and “Sinners” take home the two biggest prizes, it will be a banner night for Warner Bros. even as its future hangs in the balance. The studio has agreed to be acquired by Netflix is a deal worth $82.7 billion. Movie theaters have warned such a result would be “a direct and irreversible negative impact on movie theaters around the world.”

The merger awaits regulatory approval, while Paramount Skydance is still trying to convince Warner shareholders to accept its rival offer.

After an audacious promotional tour for “Marty Supreme,” Timothée Chalamet is poised to win his first Globe in five nominations. In best actor, comedy or musical, he’ll have to beat DiCaprio, a three-time Globe winner, and Ethan Hawke (“Blue Moon”).

In best actress, comedy or musical, Rose Byrne is the favorite for her performance in the not especially funny A24 indie “If I Had Legs I’d Kick You.” One prominent nominee in the category, Cynthia Erivo (“Wicked: For Good”), won’t be attending due to her schedule in the West End production “Dracula.”

Jessie Buckley (“Hamnet”) is the clear front-runner in best actress, drama. In the star-studded best actor, drama, category, the Brazilian actor Wagner Moura (“The Secret Agent”) may win over Michael B. Jordan (“Sinners”) and Joel Edgerton (“Train Dreams”).

In the supporting categories, Teyana Taylor and Stellan Skarsgård come in the favorites.

The Globes, formerly presented by the Hollywood Foreign Press Association, have no overlap or direct correlation with the Academy Awards. After being sold in 2023 to Todd Boehly’s Eldridge Industries and Dick Clark Productions, a part of Penske Media, the Globes are voted on by around 400 people. The Oscars are voted on by more than 10,500 professionals.

But in the fluctuating undulations of awards season, a good speech at the Globes can really boost an Oscar campaign. Last year, that seemed to be the case for Demi Moore, who won for “The Substance” and gave the night's most emotional speech. Mikey Madison (“Anora”), however, scored the upset win at the Oscars.

A few potentially good moments this year went instead in a Golden Eve ceremony earlier this week. There, the Cecil B. DeMille and Carol Burnett honorees, Helen Mirren and Sarah Jessica Parker, accepted their awards.

One to watch, if he wins, will be the Iranian director Jafar Panahi. His revenge drama “It Was Just an Accident” is up for four awards. Panahi has spent most of his career making films clandestinely, without approval of authorities, and was until recently banned from leaving the country. Last month, he was sentenced to a year in prison, which would be only his latest stint behind bars if Panahi returns home to serve it. This week, protests over Iran’s ailing economy have spread throughout the country in a new test to Iran's leaders.

For the first time, the Globes are trotting out a new podcast category. The nominees are: “Armchair Expert,” “Call Her Daddy,” “Good Hang With Amy Poehler,” “The Mel Robbins Podcast,” “SmartLess” and “Up First.”

In TV, HBO Max’s “The White Lotus” — another potential big winner for Warner Bros. — leads with six nominations. Netflix’s “Adolescence” comes in with five nods.

But the most closely watched nominee might be “The Studio.” The first season of Seth Rogen’s Hollywood satire memorably included an episode devoted to drama around a night at the Globes. (Sample line: “I remember when the red carpet of the Golden Globes actually stood for something.”) “The Studio” is up for three awards, giving three chances for life to imitate art.

For more coverage of this year’s Golden Globe Awards, visit: https://apnews.com/hub/golden-globe-awards