A study published in the journal Sleep Health has found that sleep timing has a greater influence on sedentary behaviour and eating habits in teenagers than the total number of hours slept.

Researchers found that teenagers who stay up late and sleep in (often referred to as "night owls"), tend to be more sedentary and consume more food, especially during the school week.

According to the study, sleep timing had the biggest influence on sedentary and eating behaviour, even when accounting for total sleep duration. This means a teen getting eight hours of sleep from 2 am to 10 am may face different health outcomes than a teen getting the same eight hours from 10 pm to 6 am.

The reasons are not fully understood, but researchers suggest that later sleep schedules may disrupt natural circadian rhythms, affect hormone regulation related to appetite, and lead to more opportunities for late-night snacking. Additionally, teens who wake up later may have fewer daylight hours for physical activity and may rush through or skip breakfast, making them more likely to overeat later in the day.

Shifting a teenager's sleep schedule is easier said than done, but small, consistent changes can help. There are several changes parents can make:

·        Gradual adjustments: Shift bedtime and wake-up time by 15 minutes earlier every few days until reaching the desired schedule.

·        Limit evening screen time: Blue light from phones and tablets suppresses melatonin, making it harder to fall asleep. Encourage teens to turn screens off at least 60 minutes before bed.

·        Encourage morning light: Exposure to natural light in the morning helps reset the body's internal clock. Open curtains or encourage a short morning walk.

·        Be consistent on weekends: Sleeping in for hours on Saturday and Sunday can undo progress made during the week. Aim for no more than an hour difference.

·        Lead by example: When parents prioritize regular sleep schedules, teens are more likely to follow suit.

While total sleep hours remain important for growing teenagers, this new research suggests that parents should pay equal attention to when those sleep hours are happening. A consistent, earlier bedtime may benefit a teen's health as much as getting a full night's rest.

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