Why sleep is a major factor for adolescent well-being
The amount of sleep teenagers get is a significant concern for most parents, believing their kids are not getting enough rest and worrying over their unusual sleep patterns. These observations are valid as there are physiological effects that drive this behavior. The natural process of sleeping and waking is regulated by our circadian rhythm, a type of internal alarm clock. This process is in turn influenced by a hormone called melatonin. Teenagers’ bodies release melatonin on average two hours later in the evening than adults and it stays in their systems longer. This delayed and elongated release is one of the reasons why teens tend to stay up later in the evening and have a difficult time waking up early in the morning.
Adolescents are supposed to get an average of nine and a half hours of sleep per night. However, with early school start times and kids keeping their devices in their rooms with them at night, the majority do not receive the recommended amount. The issue with having screens beside them at night is that kids are so connected to them that they are hard to put down, even more difficult to turn off. Not only are adolescents staying up late to be online but screens can make it harder for them to fall asleep as the blue light from screens can suppress melatonin up to 22%. Therefore, it is recommended that all devices be turned off an hour prior to bedtime.
We all know that sleep is important but not many people know exactly why. Here are some reasons as it pertains to adolescents:
1. Cognitive development. Every night during sleep our brains process what we learned throughout the day. Memories are formed and new skills/information are sorted and stored. After a poor night’s sleep, your teenager may complain that s/he just couldn’t remember the answer to a question on a test and that makes sense as her/his recall is impacted by sleep.
2. Emotional health: Perhaps it is harder to utilize coping skills, maybe it is more challenging to think logically, but whatever the reason(s), younger adolescents who have difficulty sleeping are at risk for increased suicidal ideation and depression compared to their peers with healthy sleep habit.
3. Behavior: It makes sense that because emotions and thought processes are impacted by sleep that behavior is, as well. According to the Center for Disease Control and Prevention, there is a correlation between poor sleep habits and increased chance of at-risk behaviors, such as smoking, drinking, poor driving, etc.
4. Physical: Sleeping patterns also have an influence over physical well-being with poor sleep habits being linked to increased risk of obesity, diabetes, and injuries.
The good news is that parents can help their children develop healthy sleep habits. The best time to do so is when they are young but it is never too late to establish a new bedtime routine. I have attached links below which further explore this topic and one which provides ideas for how to achieve healthy sleep habits.
If you ever have any questions about therapy, the process, or need a referral, please reach out. I’m passionate about providing education and support!
http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
Clarke G, Harvey AG. The complex role of sleep in adolescent depression. Child Adolesc Psychiatr Clin N Am. 2012;21(2):385-400. doi:10.1016/j.chc.2012.01.006
Jensen, F. E., & Nutt, A. E. (2016). The teenage brain: A neuroscientist's survival guide to raising adolescents and young adults. New York: Harper.
Lee YJ, Cho SJ, Cho IH, Kim SJ. Insufficient sleep and suicidality in adolescents. Sleep. 2012;35(4):455-460. Published 2012 Apr 1. doi:10.5665/sleep.1722
Wheaton AG, Jones SE, Cooper AC, Croft JB. Short Sleep Duration Among Middle School and High School Students — United States, 2015. MMWR Morb Mortal Wkly Rep 2018;67:85–90. DOI: http://dx.doi.org/10.15585/mmwr.mm6703a1external icon.
Zzzzzz … Sleepy Kids: Most Students Need More Sleep. Many middle school and high school students do not get the sleep they need. Wheaton et al. MMWR. Jan 2018. https://www.cdc.gov/healthyschools/features/students-sleep.htm