The Science of Sleep: Why Teenagers Need More Rest Than Adults
Sleep is important for teens in several ways, including physically, mentally, and emotionally. Although it is commonly known that teens would prefer to sleep in, the increasing concern of insomnia in teenagers is having a problematic impact on their sleep, health, and academics. With a little understanding of the science of sleep, parents and educators of teens, as well as the teens themselves, can take effective measures to improve their rest habits.
In this blog, we’ll discuss the biology of teenage sleep, the impacts of insufficient sleep, and effective solutions to improve sleep quality.
What is the Teenager’s Biological Clock
Due to physical changes, teens shift their circadian rhythms, and this causes their internal clock to fall behind. In simple terms, teens will have a natural tendency to fall asleep and wake up later. School start times, unfortunately, disrupt this pace, causing students to be chronically sleep deprived.
This change in biology isn’t simply a choice; it’s caused by hormonal shifts taking place in puberty. The hormone responsible for sleep, melatonin, gets released later in the night in teens compared to children or adults. Because of this, a teen may feel sleepy anywhere after 11 PM, but still needs to wake up early. This scenario becomes worse for the teen’s sleep hours.
Why Teenagers Need More Sleep
Experts recommend 8 to 10 hours of sleep per night, but the average for teenagers appears to be 6 to 7 hours. The 10-hour mark needs to be hit to avoid any excess sleep deprivation.
- Brain Development
Teenagers still have a lot of brain development to do, especially in the prefrontal cortex, which helps in weighing the pros and cons and controlling impulses. Sleep during this phase is needed to optimize development.
- Learning and Memory
Rest is critical to the brain in sequencing and storing information. If teenagers do not get enough sleep to recover, there becomes an issue in retaining new information for the next exam, which renders studying ineffective.
- Emotional Regulation
Sleep deprivation causes an increase in emotional fatigue and the potential risk of anxiety and depression. Sleep deprivation is a major issue in today’s modern society.
The Growing Problem of Insomnia Among Adolescents
Teens face peculiar challenges that disrupt their sleep patterns. The need to balance academics, extracurriculars, social life, and screen time is overwhelming.
The most common reasons for insomnia among teenagers include:
- Higher than normal screen time: The blue light emitted from screens inhibits melatonin, making it harder for individuals to fall asleep.
- Stress and anxiety: School and family dynamics, along with social life, can contribute to racing thoughts at night.
- Caffeine intake: Coffee and energy drinks disrupt sleep cycles.
- Irregular sleep patterns: Staying up late on weekends disrupts weekday sleep rhythms.
Sleep disruption is not merely a functionality issue; it dramatically impacts a teen’s overall physical and mental health.
The Effects of Sleep Deprivation
Key sleep hours can bolster a teen’s physical and mental health. The lack of sleep would only worsen their condition.
- Mental Health Worsening
Sleep is a significant factor in the development of depression and anxiety, along with numerous mental disorders. Insufficient sleep makes it harder for the brain to control emotions, making teens vulnerable to emotional turbulence.
- Substandard Grades
Sleep-deprived teens experience difficulty focusing on complex tasks such as analyzing and synthesizing information. This can harm their grades and add to the frustration of not being able to grasp concepts.
- Impulsivity
The sleep-deprived socialized group is likely to engage in impulsive driving, substance use, and other socially dangerous behaviors.
- Long-Term Sleep Deficiency Issues
The absence of sleep can cause significant obesity, weaker immunity, and potential cardiovascular diseases later in life.
How to Help Teenagers Sleep Better
While there are ways to aid teenagers in getting better sleep, insomnia is easier to alleviate.
- Eliminate Potential Sleep Interruptions
- Reduce noise and light.
- Remove TVs, phones, tablets, and any other distractions.
- Use blackout curtains and white noise if needed.
- Promote Static Schedules
Going to sleep and waking up at the same time, even on the wide end, is beneficial in teaching the body’s biological clock.
- Decrease Goals and Change Unwanted Sleep Devices
Reduce the use of reading goals and sleep devices.
- Reduce Anxiety Levels
Young adults can use yoga, journaling, and low-impact exercises to control the stress and anxiety that disrupts sleep.
- Solve More Complex Problems First
In some cases, teenage insomnia might reflect deeper problems, like an anxiety disorder, depression, or a sleep disorder that hasn’t been diagnosed. A sleep professional can help identify these underlying issues.
Educators and Parents’ Responsibilities
Teachers and parents have significant responsibilities for identifying and helping children with sleep problems. They have to hold informative discussions with their children to talk about sleep openly and reduce the stigma about mental issues, so children don’t feel ashamed to ask for help.
As a contribution, schools can advocate for a later start to the school day, as this better matches the body clock of most teenagers. Studies show that schools that implement later starting times also report higher attendance, better grades, and improvement in some mental health indicators.
Insomnia, Mental Health, and the Relationship Between Them
Mental health issues do not exist in a vacuum, and when insomnia is present, it can become a vicious cycle. Teens with anxiety or depression may find that their anxiety or depressive symptoms, in part, manifest as insomnia. On the flip side, improving sleep can often increase the ability to cope with these problems.
Certain sleep problems can be treated in a variety of ways, including insomnia due to sleeplessness. Sleep interventions such as cognitive behavioral therapy for insomnia (CBT-I) focus on helping teenagers reset their systems to a more appropriate sleep pattern and relieve the pressure and stress.
Steps for Teens to Manage Their Sleep
Taking ownership of their sleep hygiene can greatly help a teenager. Below are some actionable steps:
- Adhere to a Sleep Schedule: Creating a schedule for weekends and holidays helps consolidate sleep time and improve overall circadian rhythm sleep time.
- Exercise Regularly: Structured physical activities during the day promote better sleep at night.
- Avoid Long Naps: Long naps during the daytime can disrupt sleep cycles and make it difficult to sleep at night.
- Be Mindful of Diet: Sugar and caffeine consumption, especially in the later hours, can negatively impact sleep hygiene.
When Professional Help Is Needed
In cases where insomnia is persistent for a longer duration of time, it is recommended to seek help from a Medical Professional in the domain. Health experts like sleep specialists, psychologists, and pediatric doctors may offer valuable assistance.
Hillside Horizon offers adolescents suffering from various sleep difficulties a wide range of treatment options that focus on the physical and emotional aspects of the adolescent’s health and aid in achieving balance and healthy sleep cycles. Visit World Life Magazine for more information.
Conclusion
Biological and social factors uniquely challenge teenagers, making obtaining sufficient sleep an uphill battle. By understanding sleep science and the causes behind insomnia in teenagers, guardians and educators can work together to enable better sleep.
Building restful sleep goes beyond the risk of feeling lethargic. It is also pivotal to mental health, academic achievement, and general well-being. Working collaboratively with seasoned experts fosters the development of guided sleep health programs and unlocks corresponding opportunities for wholesome sleep and positive outlooks on life, such as with Hillside Horizon.