Health
8 in 10 teens aren’t getting enough sleep, says National Sleep Foundation: ‘Deeply concerning’
Teens should be getting between eight and 10 hours of sleep every night, experts say — yet a vast majority of them are falling short.
The 2024 Sleep in America Poll from the National Sleep Foundation (NSF), which is headquartered in Washington, D.C., found that 80% of teens don’t get enough sleep — and the typical teen scored a failing grade of “F” in terms of practicing healthy sleep behaviors.
Teens also reported that when they get insufficient sleep, their mental and emotional health suffers.
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The poll compiled sleep data from a variety of indexes and questionnaires conducted by NSF, as well as the PHQ-9 (patient health questionnaire) to gauge teens’ depressive symptoms.
Here’s a deeper dive into the issue.
Teens should get between eight and 10 hours of sleep each night, experts say — yet a vast majority of them are falling short. (iStock)
Why are teens so sleep-deprived?
Teens face many challenges in getting a healthy amount of sleep, according to Dr. Joseph Dzierzewski, PhD, vice president of research and scientific affairs at NSF, who was one of the researchers working on the study.
“Those [challenges] include school schedules and demands, extracurricular activities, social commitments, employment responsibilities and the constant lure of electronic content, to name a few,” he told Fox News Digital.
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School demands and activities are one of the biggest sleep blockers, the poll found.
Teens are nearly half as likely to get the recommended eight to 10 hours of sleep on school nights compared to weekends, and they are more than three times as likely to be dissatisfied with the amount of sleep they get on school nights compared to weekends.
Link between sleep and mental health
There is a two-way connection between sleep health and mental health, Dzierzewski noted.
“Poor sleep health can lead to depressive symptoms, and depressive symptoms can lead to poor sleep health,” he said.
Teens are nearly half as likely to get the recommended eight to 10 hours of sleep on school nights compared to weekends, a new study found. (iStock)
Teens who don’t get the recommended amount of sleep on school nights, who have difficulty falling or staying asleep, or who are dissatisfied with their sleep have higher levels of depressive symptoms, the poll found.
Dr. Zaid Fadul, the Arizona-based medical director at Better U, an online mental health provider, said he’s struck by the “clear connection” between sleep health and mental well-being in teenagers, which he said he’s observed in his own practice.
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“It’s deeply concerning that such a significant portion of teens are not getting the sleep they need, which undoubtedly impacts their academic performance, emotional health and overall quality of life,” Fadul, who was not involved in the NSF findings, told Fox News Digital.
Lack of sleep can contribute to feelings of sadness, hopelessness and disinterest in activities once enjoyed, the doctor noted.
It can also affect concentration, decision-making, and memory, leading to decreased academic performance and increased stress.
Teens should prioritize slumber with a consistent, relaxing wind-down routine while keeping a regular sleep schedule, an expert said. (iStock)
Mood swings often come with poor sleep, Fadul said, as teens may experience more irritability, short temper and emotional volatility.
“Studies have also shown a link between sleep problems and suicidal ideation among adolescents,” Fadul warned.
Tips for teens to improve sleep
The NSF recommends six small steps that can have a big impact on nighttime sleep.
During the day, teens should get some bright light, especially in the morning.
They should also exercise regularly and eat meals at consistent times daily, Dzierzewski said.
During the evening, teens should avoid caffeine and heavy meals before bedtime.
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They should also prioritize sleep with a consistent, relaxing wind-down routine while keeping a regular sleep schedule, Dzierzewski said.
In addition, teenagers should put devices away before bed and sleep in dark, quiet and cool spaces, according to the NSF’s guidance.
Families, schools and entire communities all play a part in supporting the sleep health of young people, Fadul noted.
Teens who don’t get the recommended amount of sleep on school nights, who have difficulty falling or staying asleep, or who are dissatisfied with their sleep have higher levels of depressive symptoms, new research found. (iStock)
“In my view, parents must be proactive in creating environments conducive to good sleep and in establishing routines that encourage healthier sleep habits, such as reducing screen time before bed,” he said.
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“Moreover, I firmly believe that schools and community programs must align to promote better sleep practices among teenagers, potentially revisiting policies like school start times to better accommodate teens’ biological clocks.”
If sleep problems persist, an expert recommends speaking with a health care provider to explore possible underlying causes and treatment options. (iStock)
Sleep should be prioritized in the public health agenda, Fadul said.
“Health care professionals, educators and policymakers must unite to elevate sleep’s priority,” he said.
“As both a clinician and a parent, I see the urgent need to rethink our approach to teen sleep health, ensuring that it’s treated as the foundational aspect of mental well-being that it truly is.”
If sleep problems persist, Fadul recommends speaking with a health care provider to explore possible underlying causes and treatment options.
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Feeling lonely may take a toll on older adults’ memory — but it may not speed up cognitive decline, according to a new study.
Researchers from Colombia, Spain and Sweden analyzed data from more than 10,000 adults ages 65 to 94 across 12 European countries and found those who reported higher levels of loneliness did worse on memory tests at the start of the study, according to research published this month in the journal Aging & Mental Health.
Over a seven-year period, however, memory decline occurred at a similar rate regardless of how lonely participants felt.
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“The finding that loneliness significantly impacted memory, but not the speed of decline in memory over time was a surprising outcome,” lead author Dr. Luis Carlos Venegas-Sanabria of the School of Medicine and Health Sciences at the Universidad del Rosario said in a statement.
Loneliness may be linked to memory performance in older adults, a new study suggests. (iStock)
“It suggests that loneliness may play a more prominent role in the initial state of memory than in its progressive decline,” Venegas-Sanabria said, adding that the findings highlight the importance of addressing loneliness as a factor in cognitive performance.
The findings add to debate about whether loneliness contributes to dementia risk. While loneliness and social isolation are often considered risk factors for cognitive decline, research results have been mixed.
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The study looked at data from the long-running Survey of Health, Ageing and Retirement in Europe (SHARE), which tracked 10,217 older adults between 2012 and 2019. Participants were asked to recall words immediately and after a delay to measure memory performance.
Social isolation and loneliness could play a surprising role in cognitive health among seniors. (iStock)
Loneliness was assessed using three questions about how often participants felt isolated, left out or lacking companionship.
About 8% of participants reported high levels of loneliness at the outset. That group tended to be older, more likely to be female and more likely to have conditions such as depression.
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Researchers found that those with higher loneliness had lower scores on both immediate and delayed memory tests at baseline. Still, all groups — regardless of loneliness level — experienced similar declines in memory over time.
The results suggest loneliness may not directly accelerate the progression of memory loss, though it remains linked to poorer cognitive performance overall.
Researchers look at a brain scan at the National Institutes of Health in Bethesda, Maryland. (Saul Loeb/AFP/Getty Images)
Experts warn, however, that the findings should not be interpreted to mean loneliness is harmless.
“The finding that lonely older adults start with worse memory but don’t decline faster is actually the most interesting part of the paper, and I think it’s easy to misread,” said Jordan Weiss, Ph.D., a scientific advisor and aging expert at Assisted Living Magazine and a professor at NYU Grossman School of Medicine.
“It likely means loneliness does its damage earlier in life, well before people show up in a study like this at 65-plus,” Weiss told Fox News Digital.
By older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold, an aging expert says. (iStock)
He suggested that by older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold.
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“By the time you’re measuring someone in their late 60s, decades of social connection patterns are already baked in,” he said.
Weiss, who was not involved in the research, added that loneliness may coincide with other health conditions, and noted that participants who felt more isolated also had higher rates of depression, high-blood pressure and diabetes. The link, he said, may reflect a cluster of health risks rather than a direct cause.
“While they can go hand-in-hand, it’s not clear that loneliness contributes to dementia,” a psychotherapist says. (iStock)
Amy Morin, a Florida-based psychotherapist and author, said the findings reflect a broader pattern in research on loneliness and brain health, and that the relationship may be more complex than it appears.
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“The evidence shows there’s a link between loneliness and cognitive decline but there’s no direct evidence of a cause and effect relationship,” she said. “So while they can go hand-in-hand, it’s not clear that loneliness contributes to dementia.”
Morin added that loneliness, which can fluctuate, may not be the root of the problem, but rather a symptom of other underlying mental or physical health issues.
Researchers suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging. (iStock)
She said staying socially and mentally engaged is crucial for overall brain health.
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“It’s important to be proactive about social activities,” Morin said. “Joining a book club, having coffee with a friend, or attending faith-based services can be a powerful way to maintain connections in older age.”
The researchers also suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging.
Fox News Digital reached out to the researchers for comment.
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Research continues to uncover new details on how fasting may help extend life.
A new study published in the journal Nature Communications investigated how intermittent fasting can boost longevity in small worms often used in aging research.
Researchers from the University of Texas Southwestern Medical Center in Dallas compared worms that were fed normally to those that underwent a 24-hour fast in early adulthood and were then fed again, according to a press release.
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The scientists measured a variety of factors, including stored fat, gene activity related to fat metabolism and lifespan.
The results showed that the life-boosting benefit did not depend on the fasting itself but on the body’s behavior after eating again.
Experts say sustainability is key when choosing a long-term weight-loss strategy. (iStock)
Study lead Peter Douglas, associate professor of molecular biology and a member of the Hamon Center for Regenerative Science and Medicine at UT Southwestern, suggested that these discoveries “shift the focus toward a neglected side of the metabolic coin – the re-feeding phase.”
“Our data suggest that the health-promoting effects of intermittent fasting are not merely a product of the fast itself, but are dependent on how the metabolic machinery recalibrates during the subsequent transition back to a fed state,” he said.
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“Our findings bridge a gap between lipid metabolism and aging research,” he added. “By targeting aging, the single greatest risk factor for human disease, we move beyond treating isolated conditions toward a preventive model of medicine that enhances quality of life for all individuals.”
Lauri Wright, director of nutrition programs at the University of South Florida’s College of Public Health, called this a “high-quality” study that adds an “important nuance to how we think about fasting and longevity.”
Intermittent fasting typically involves limiting meals to an eight-hour daily window or fasting every other day. (iStock)
The benefits of the refeeding phase after fasting were “especially interesting,” Wright, who was not involved in the study, told Fox News Digital.
“The researchers showed that longevity was linked to the body’s ability to turn off fat breakdown after fasting, allowing cells to restore energy balance,” she reiterated.
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“From a scientific standpoint, that’s a meaningful shift because it suggests fasting is not just about burning fat, but about metabolic flexibility.”
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Fasting may support longevity through triggering metabolic switching, enhancing cellular repair and stress resistance and improving markers like insulin sensitivity, research shows.
Limitations and cautions
Although this study provides “important insight” on the power of refeeding, Wright noted that the findings should be approached with caution, as the study was done on worms and cannot always be translated to humans.
“Additionally, it explains how a process might work in a controlled lab condition rather than real-world eating behaviors,” she added as a limitation. “Finally, the study is short-term and doesn’t give us the long-term translation on lifespan outcomes.”
The review found intermittent fasting was barely more effective than doing nothing, according to the study authors. (iStock)
Wright cautioned that fasting is “not a magic solution for longevity, and how you eat overall matters more than when you eat.”
“I advise, first and foremost, to focus on diet quality, including a variety of fruits and vegetables, healthy fats and minimally processed foods,” she said.
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For those who are considering fasting, it’s better to stick with a moderate plan — like a 12- to 14-hour overnight fast — rather than going to extremes, Wright said. After fasting, she recommends focusing on well-balanced meals.
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Several groups of people should be cautioned against fasting, according to Wright, including those with diabetes who are on insulin or hypoglycemic medications, those who are pregnant or breastfeeding, anyone with a history of eating disorders and older adults at risk of malnutrition.
Anyone considering intermittent fasting should consult with a doctor before starting.
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