Excessive homework, preparing for exams, and many extracurricular activities interfere with the onset of sleep. The blue light from technology equipment disrupts their sleep pattern. Heavy evening exercise or sports can also interfere with healthy sleep patterns.
About eight hours of sleep is recommended for good brain performance. Lack of adequate sleep directly impacts academic performance as memory, attention, and concentration are affected. During adolescence, the brain is still maturing, and good sleep is necessary for the development of the prefrontal cortex, which regulates impulsive behaviours common in teenagers. Good sleep helps prevent enhanced emotional reactions and contributes to anger regulation, reducing the risk of trouble.
When adolescents do not get adequate sleep, their bodies compensate with daytime sleepiness, resulting in chronic fatigue and difficulty regulating emotions. This makes them more prone to anger, aggressiveness, mood swings, anxiety, depression, and irritability. Sleep deprivation interferes with the body’s natural restorative function, making teenagers more prone to infections and illness, as the immune system does not fully recover without deep sleep. Lack of adequate sleep affects cognitive functions and emotional regulation. Adequate sleep is essential for the release of growth hormone, which is secreted during sleep.
Understanding Circadian Rhythms
Our body follows circadian rhythms, regular repetitive changes in 24-hour cycles affected by light and darkness. These cycles include sleep patterns, hormone release spikes throughout the day, body temperature, and organ function levels. They all follow our body clock. Melatonin, a hormone produced by our bodies, activates when the sun goes down and signals our body to sleep.
Drowsiness, poor coordination, and difficulty with learning and focusing may occur when circadian rhythms are not maintained. Long-term sleep loss and continually changing circadian rhythms can increase the risk of physical illness, mood disorders, heart and blood pressure problems, and even cancer. It can also worsen preexisting health issues.
During adolescence, the brain is still maturing, and good sleep is necessary for the development of the prefrontal cortex, which regulates impulsive behaviours common in teenagers
Dr Emma Allende
Promoting Healthy Sleep Patterns in Adolescents
Our teens face many difficulties in getting adequate sleep. Parents can support adolescents and help them overcome challenges to get the restorative sleep needed during this growing and maturing period.
- Discuss the Importance of Sleep: Bring up the subject of adequate sleep and its benefits. Explain how consistency helps the circadian rhythm.
- Establish a Routine: Create a routine of quiet time before sleep, refraining from using technology or doing strenuous homework. Avoid napping during the day to prevent confusing the circadian rhythm.
- Reduce Stimulants: Limit coffee, tea, cola, and energy drink intake.
- Encourage Outdoor Activities: Promote the habit of getting fresh air daily and avoid intense exercise at least four hours before bedtime.
- Manage Worries: If worries prevent sleep, encourage writing them down. Help balance commitments, extracurricular activities, and homework to reduce stress.
- Light Stretching: Light and gentle stretching before bed can help release muscle tension.
- Optimize the Sleep Environment: Minimize noise, dim lights, open the bedroom window before sleep to renew the air, and cool the temperature to around 18 degrees Celsius to create a cozy sleep environment.
By understanding the importance of adequate sleep during the teenage years and having open discussions about sleep hygiene, parents can support the well-being of adolescents.
