When a teenager sleeps all day, there are typically 5 main factors to explore:

Biological Changes During Adolescence and Hormonal Timing Shifts

One of the primary reasons for excessive sleep in teenagers, is the biological changes that occur during adolescence. Hormonal fluctuations, particularly an increase in melatonin production (the sleep hormone), can lead to a shift in sleep patterns.

The circadian rhythm, responsible for regulating sleep-wake cycles, undergoes a significant alteration during this period. As a result, teenagers may experience a delay in their sleep phase, causing them to feel more alert and awake during late evenings and struggle to wake up early in the morning.

The reason for that shift, according to the American Chemical Society, is due to the natural timing of melatonin production in teenagers.

“In teens, melatonin is produced about three hours later in the 24-hour sleep cycle than in children or adults. This keeps them up late, and when they wake up early, SNAT [serotonin enzyme – another sleep-induing hormone] is still active and they are still producing melatonin, which leaves them feeling sleepy in the morning.”

With melatonin being our body’s natural swicth-off button, this helps us understand that teenagers have a harder time falling asleep at night, and waking up early in the morning. Unfortunately, many high schools do not adapt to the natural needs of teenagers, forcing them on a schedule that is widely unnatural and does not match the signals sent by their bodies to their brains.

Sleep Debt and Catch-Up Sleep

Nowadays, more than during their parents’ years, teenagers lead demanding lives, juggling academic responsibilities, extracurricular activities, and social engagements.

These commitments often lead to stress and sleep deprivation, accumulating what is known as “sleep debt.” To compensate for the lack of sleep during the week, teenagers may attempt to catch up on weekends or during holidays, leading to longer sleep hours on those days.

While catching up on sleep can be beneficial in the short term, it can disrupt regular sleep patterns and perpetuate the cycle of excessive sleep. A healthy sleep routine includes setting a schedule and sticking to a bedtime and wake-up time 7 days a week, to ensure ease to fall asleep and to get the most restorative sleep you can get.

Emotional and Psychological Factors

Adolescence is a period of intense emotional and psychological development. Teenagers face numerous challenges, including academic pressure, social changes, and hormonal fluctuations.

For many teenagers, the factors contribute to stress, anxiety, and even depression, which may manifest as excessive sleep. Sleep can serve as an escape from the challenges of daily life, allowing teenagers to temporarily disconnect from their worries.

High levels of stress are know to prolong the falling-sleep phase, making it harder to switch off and fall asleep at night. The Cleveland Clinic suggests that anxiety, which is the most common mental health disorder in the U.S., “can affect rapid eye movement (REM) sleep” and wake you multiple times throughout the time. As their sleep becomes fragmented, teenagers loose the sleep benefit of waking up refreshed and restored.

Unfortunately, the lack of sleep further induces stress and anxiety and some teenagers are stuck in a downward spiral that leaves them exhausted.

Note also, that changes in brain chemistry during adolescence can affect sleep regulation, leading to irregular sleep patterns and increased sleep duration.

Technology and Digital Distractions

In the digital age, technology has become an integral part of teenagers’ lives. Late-night use of electronic devices, such as smartphones, tablets, and laptops, can disrupt sleep patterns.

The blue light emitted by screens suppresses melatonin production, tricking the brain in believing it is day time, and making it harder for screen users to fall asleep. Additionally, engaging in stimulating activities on devices, such as social media browsing or playing video games, can increase arousal levels, making it difficult for teenagers to wind down and fall asleep at a reasonable hour.

The lack of sleep from light, was found by Harvard Health, to lead to “depression, as well as diabetes and cardiovascular problems.”

Lack of Routine and Time Management

Teenagers often have irregular schedules due to school, extracurricular activities, and social commitments. Inconsistent sleep patterns can wreak havoc on their circadian rhythm, leading to excessive sleep.

Poor time management skills (they’re still just kids…) and a lack of established routines can also contribute to a teenager’s tendency to sleep all day. Late nights spent cramming for exams or engaging in leisure activities can lead to delayed bedtimes and subsequently longer sleep durations during the day. And remember? Their melatonin secretion schedule naturally pushes them in that direction.