The American Academy of Sleep Medicine suggests that teenagers should get between 8 and 10 hours of sleep per night to maintain their physical, mental and emotional well-being (Paruthi et al., 2016). When teens tend to rest well, they are more likely to be healthy, energetic. Adequate rest helps them to be their best and do their best. Studies have shown that teens who sleep for fewer hours can get distracted easily and may also find it hard to focus and recall, which impacts their academic performance as well. When teens sleep as recommended, growth hormones are released which help them to grow taller. Through this article let us understand about the challenges teenagers face, and practical strategies to help them sleep better.
WHY CAN’ T/WON’ T TEENAGERS SLEEP?
Some of the reasons that contribute to teenager’s not getting enough sleep are as follows:
- Puberty sleep shift: During Puberty, hormonal changes impact the body’s internal clock and move it one or two hours further, causing them to feel sleepy little later at night. Furthermore, the early school hours make it harder for them to get enough sleep, hence they are sleep-deprived.
- Use of screen-based devices: Teenagers tend to look at the screen for longer hours before bedtime, which consumes most of their sleep time, also the light from the mobile phones and the screens cues the brain to stay awake and it reduces the production melatonin hormone responsible for sleep. Most of the studies have proven that electronic devices are the number one reason for sleep loss (Miguez et al., 2020). Today’s teenagers are growing up in times dominated by electronic media. A pew research center report found that 92% of U.S teens own smartphone and they are continuously engaged in smartphones
- Excessive use of caffeine : In order to stay awake, teenagers fuel up their bodies with caffeine which delays the body’s sleep signals.
- Academic pressures: Teenagers keep procrastinating their schedules and when the exams are nearing, they tend to sleep late in the night or gets a sleep for fewer hours.
- Sleep disorders: Sleep disorders contribute to disruption of sleep-in teenagers, some of them are restless leg syndrome, Obstructive sleep apnea, Insomnia, etc.
EFFECTS OF SLEEP DEPRIVATION IN TEENS:
Teenagers will suffer myriads of consequences when they do not get sleep as recommended, some of them are as follows:
- Problems with concentration: Sleep is important for improving cognitive functions such as decision-making, learning, problem-solving as sleep helps form new connections in the brain, and these connections are important to help you memorize and be creative.
- When teenagers do not get enough sleep, they are at a higher risk of developing cardiovascular diseases, high blood pressure, diabetes, obesity, etc.
- Sleep affects the way in which teens process their mood and emotions (Bernet et al., 2015).
- Weakened immune system: Under chronic sleep deprivation, their immune system is lowered, and they fall sick often.
PRACTICAL STRATEGIES TO IMPROVE SLEEP IN TEENAGERS:
- Reducing caffeine intake helps you feel more relaxed and get a better sleep, Avoid consuming caffeine in the late evening, as it blocks adenosine, a chemical that promotes sleep. To ensure better rest, limit caffeine intake at least six hours before bedtime. Opt for herbal teas or warm milk as sleep-friendly alternatives. ( Pacheco, 2024)
- Get regular exercise: Practicing regular exercise helps your body produce more melatonin, a sleep hormone which helps you sleep more soundly.
- Limit the use of screen based devices: It is recommended to stay away from screens before bedtime to ensure proper sleep.
- Set up regular sleep schedule, so that your body gets used to the schedule and right signals are sent to the brain to put you into the sleep mode.
- If your teen is not able to get enough sleep, even after maintaining healthy sleep routine, consult a sleep specialist to understand if there are any underlying issues that are causing you trouble to sleep.
CONCLUSION:
Teenagers are also entering a stage where they want to make their own decisions and would like to decide when they go to sleep. However, it is reported that when parents set the sleep schedule for their teens, they tend to have better mood and energy. When a healthy sleep routine is established, teenagers tend to improve with their levels of concentration, focus, academic performance, sports, extra-curricular activities, etc. Addressing the challenges teenagers face during sleep can help them improve their quality of sleep. For the better health and well-being one should take care of their sleep and also for the well being of the nation, we as parents should ensure our teenagers get adequate sleep. “Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin.
REFERENCES:
- American Academy of Sleep Medicine. Sleep is key to help teens recharge for success this school year. https://aasm.org/sleep-is-key-to-help-teens-recharge-for-success-this-school-year/. Accessed January 18, 2023.
- Paruthi S, Brooks LJ, D’Ambrosio C, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.
- Miguez MJ, Bueno D, Perez C. Disparities in sleep health among adolescents: the role of sex, age, and migration. Sleep Disord. 2020;2020:5316364.