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Why Do We Sleep? The Science Behind Teenage Sleep Patterns

Why Do We Sleep? The Science Behind Teenage Sleep Patterns

Ever wonder why it's so hard to get up for school — even when you went to bed “early”? It’s not just laziness or screen time. Teenagers are biologically wired to sleep later and wake later, but school timetables, homework, and social media don’t always agree.

This spotlight explores the science of teenage sleep, why it’s essential for memory, mood, and physical health, and what students can do to improve their sleep. It connects biology with real life and gives teachers and students a chance to reflect on sleep habits and how to fix them.

Did you know?

Did You Know? – Teen Sleep Facts

Teen brains release melatonin later at night

This hormone, which helps you fall asleep, kicks in about 2 hours later in teens than in younger children or adults.

Teenagers need 8–10 hours of sleep

Most Irish teens are getting far less — especially on school nights.

Lack of sleep impacts memory and focus

Even one bad night can lower concentration, increase stress, and affect test scores.

Sleep supports physical growth and mental health

Growth hormones are released during deep sleep, and it's vital for mood regulation.

Using phones before bed delays sleep

The blue light from screens suppresses melatonin and keeps your brain alert.

School start times may not match student biology

Some countries are experimenting with later school times to help teens perform better.

Worksheet : My Sleep Tracker

Scoilnet Resources – Sleep & Wellbeing

Life Skills – Getting Good Sleep

Strategies for teens to develop better sleep routines and hygiene.
Download "Getting Good Sleep"

The Relaxation Response (SPHE)

A class activity guiding breathing techniques to promote relaxation and better sleep.
View "The Relaxation Response"

Human Body Systems Project

A student-led project exploring body systems—including nervous and endocrine systems linked to sleep regulation.
Access the Project Brief

Introduction to the Human Body

Overview of body systems, ideal for teaching the biological basis of sleep.
Open "Introduction to the Human Body"

IPGs and Pain Relief – Nervous System

Lesson explaining neurons and nerve impulses—foundation for understanding sleep signals.
Download Lesson

Science Serving People – Nervous System & Disability

Explores neurological health and its role in overall wellbeing, including sleep.
View Resource

Sleepy Stars – Mindfulness Activity

Interactive SPHE activity encouraging body awareness and wind-down routines.
Access "Sleepy Stars"

Walk Tall Activity – Sleep Awareness

Part of wellbeing discussions—includes exploration of sleep's role in a healthy lifestyle.
Download the Activity

Team Building Resource Book

Includes reflective and wellbeing prompts, touching on rest, focus, and sleep awareness.
View Team‑Building PDF

Sport Values in Every Classroom

Activity cards emphasising rest and recovery as essential parts of physical wellbeing.
Open Resource

RTÉ Resources – Teen Sleep & Wellbeing

7 Ways to Help Teens Get the Right Amount of Sleep

Practical tips aimed at helping teenagers improve their sleep routines.
Read Tips

Is Your Teen a Night Owl?

Explores the tendency for teens to feel more alert later in the evening.
Read Brainstorm

How Do You Sleep at Night?

Examines how screen use can negatively affect teen sleep quality.
Explore the Article

What's Going On in a Teenager's Brain?

Presents neuroscientific evidence on why teens fall asleep later.
Read Brain Science

What Determines If We're Night Owls or Early Birds?

Details how sleep patterns shift during adolescence.
Read the Explainer

The Science of Teenagers

Overview of changing sleep-wake cycles and their impact on school performance.
Read Science Feature

5 Simple Ways to Improve Your Sleep

Simple, evidence-based strategies to improve sleep quality.
View Tips

Here’s How to Tell If Your Teenager Needs Rest

Guidance to help parents and educators recognise signs of teen sleep deprivation.
Read Advice

We Get About 30 Minutes Less Sleep a Night

Discusses chronic teen sleep debt and the case for later school start times.
Read the Analysis

Sleeptember: How to Get the Most Out of Your Night’s Sleep

Seasonal tips on winding down before bed using mindfulness and relaxation.
Explore Resource

Curriculum Connections – Teen Sleep

Junior Cycle – Science

Strand: Biological World

Explores body systems (nervous & endocrine), hormones, and the role of sleep in health.

Junior Cycle – SPHE

Strand: Mental Health

Focuses on emotional wellbeing, lifestyle balance, and the impact of sleep on anxiety/stress.

Junior Cycle – Wellbeing (Guidance)

Element: Managing Myself / Staying Well

Encourages students to reflect on habits (e.g. screen time, sleep) and make healthy choices.

Senior Cycle – Biology (LC)

Strand: Human Physiology

Covers the endocrine and nervous systems, circadian rhythms, and hormonal control of sleep.

Senior Cycle – Home Economics (LC)

Strand: Health, Wellbeing & Nutrition

Examines lifestyle and wellbeing choices, with sleep as a key factor in adolescent health.

Senior Cycle – LCVP

Element: Personal Effectiveness / Managing Resources

Students track personal habits like sleep and time management in preparing for learning.

Sustainable Development Goals – Sleep

Links to Sustainable Development Goals

Goal 3: Good Health and Well-Being

Promotes physical and mental wellbeing for all ages, including adolescents. Sleep supports healthy brain development, mood stability, and immunity in teens.

Goal 4: Quality Education

Links sleep to school success — attention, memory, and learning outcomes are all affected by sleep quantity and quality. Advocates for learning environments that recognise biological needs.

Goal 10: Reduced Inequalities

Addresses the impact of poor sleep on disadvantaged students who may experience more stress, lack of routine, or digital overload. Equal opportunities include healthy conditions for all learners.

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