Quality sleep is vital to the well-being of children, teenagers and adults. Research has shown that up to 60% of teenagers worldwide, do not get enough sleep; and many report irregular sleep patterns across the week, daytime tiredness and difficulty concentrating at school. In addition to erratic sleep habits and the effects of device-generated blue light on sleep, many young people suffer from treatable sleep disorders, which go undiagnosed and untreated.
One of the primary complications of poor sleep is feeling unwell the next day. Symptoms such as headache, irritability, sadness, difficulty concentrating, restlessness and interestingly also hyperactivity and poor judgement may all occur. As a result, there are many risks associated with poor sleep which include accidents, injury and even death. For many, however it is not as easy as “going to your bed and sleeping”. During the adolescent years, the hormones that control growth spurts and development also have an effect on sleeping patterns. Researchers believe that teens are “pre-programmed” to fall asleep later and get up later; unlike adults and younger kids who can more easily fall asleep early and get up early. Some scientists believe that teens need more hormones for growth, and these growth hormones are made during sleep. It is likely that for a variety of reasons, it is normal for adolescents to require more sleep that children or adults. Despite this, many simply are not getting enough.
Feeling sleepy all the time may be a sign of poor habits, excessive caffeine in your diet, or even something more serious: a sleep disorder. With a sleep disorder, you may have trouble falling asleep or staying asleep, problems with excessive sleepiness, or disorders including sleep terrors or sleepwalking. Many teen-related sleep disorders fall into one of two groups: a delayed sleep phase or an irregular sleep-wake schedule.
Sleep Tips for Teens
1. Make your bedroom a quiet place. Turn your computer, phone, or any other device off before you get into bed. The problem with devices is the blue light they create which fools the brain into thinking it is daytime. When that happens, the body stops releasing melatonin, the sleep hormone. Darkness helps trigger the release of melatonin; blue light delays it causing you to stay awake at night. Teens are more sensitive to the effects of blue light than adults are and so are more likely to be tossing and turning hours past usual bedtime. It is recommended to stop using any blue light emitting device an hour before bed.
2. Take a hot bath or shower before bed to boost deep sleep, then keep your room cool to gently cool your body. One study showed that sleep happens when the body cools. Wakefulness occurs when the body temperature warms up.
3. If light emerges from other parts of your home or neighbourhood, use blackout shades in your windows. Make sure your door is shut, turn your clock with the face toward the wall, so you are not tempted to check the time all night long. You can also buy a lightweight and comfortable sleep mask at most stores that will cover your eyes and prevent light entry.
4. If you are stressed, relax with soft music or yoga stretches right before bedtime.
5. Go to bed early when you are ill or not feeling well. Even an hour earlier each night can help give your body the sleep it needs to recover fully and be well
6. Check your nutrition. Coffee, tea, and other caffeinated drinks and food are stimulants, which can affect sleep if taken within a few hours of bedtime. This is particularly challenging during exam time, when many teens want to stay up later to study, and then have challenges falling asleep and then are tired the following day. Some natural teas such as chamomile or mint are actually used to help create a sleepy feeling before bed.
7. Quality Exercise. All teenagers should engage in brisk exercise activity for at least 45 minutes a day. The effects of exercise go beyond fitness, heart health and weight management, as exercise is important in the development of good deep sleep. If you find yourself unable to sleep, assess your regular exercise habits and make changes.
Overall, the important of sleep is often forgotten by teenagers and their parents. Those who have a larger sleep requirement are sometimes considered “lazy” and this can be very much incorrect. If deprived from sleep most people feel awful and cannot function at their optimal level. Everyone needs to find their perfect balance. Excessive sleepiness can also be a worry, as it can be a sign of mood disorders like depression, substance use or other medical conditions. It can be tricky, but for sure, if you believe that you have challenges sleeping or changes to your sleep patterns which are a concern, be sure to seek medical attention so that treatable causes can be corrected and you set off to comfortable recovery and sleep.