Trouble with Teenage Sleep and How to Curb Them
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Most teenagers do not get enough sleep because they have busy schedules all day long. If they are not chatting or talking to their friends, they go to sleep early only stay awake for hours! This should not be the case because everyone should get at least eight hours of sleep. Therefore, when teens fail to have enough sleep, they cannot concentrate study or work effectively. At times, they can develop emotional problems like depression, stress or mental instability.
Ideally, your brain will pass through five stages when you are sleeping to make up a
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sleep cycle. A sleep cycle usually takes 90 – 100 minutes making an average night’s sleep have about four cycles. In case you are not experiencing these sleep cycles, your quality of sleep is not good and you need help from a doctor. Teenagers have problems sleeping because they tend to be more active at night and even during the day. As a result, they will spend a lot of time awake or trying to get sleep. The five stages of sleep are:
Stages 1 & 2: Here, one experiences light sleep and can wake up with ease. Your eye movements will slow
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down and stop eventually, body temperature decreases and your heart and breathing rate slow down.
Stages 3 &4: These are deep sleep stages because it is very hard for someone to wake up. In case the person is awakened, he or she will be confused for some minutes. These are the most refreshing stages of sleep because the body releases hormones that are responsible for growth and development.
REM (Rapid Eye Movement): This is the stage when one can have the most vivid dreams. In fact, there are some changes because breathing becomes rapid as well
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as the heart rate.
What causes teenage sleep deprivation?
Hormonal time shift – the puberty hormones in teenagers affect sleeping behaviours in teenagers. In fact, the hormones tend to shift the teenager’s body clock an hour or two. Therefore, teenagers tend to sleep for a few hours and wake up early thus end up having sleep deprivation.
Using screen based devices such as smart phones and tablets around bedtime. The blue screen will make it hard for teenagers to get sleep especially if they have been using them for a long time.
Busy
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schedule – engaging in numerous activities can limit the amount of time a teenager sleeps because he/she cannot get enough time to sleep. Alternatively, some of the activities can make one get very tired thus end up being unable to sleep. Some of the activities that contribute to a busy schedule include homework, sport, social commitments etc.
Light exposure – light stimulates the mind to inhibit the production of melatonin (the neurotransmitter that is responsible for sleep). Therefore, blue light from TVs, smart phones and computers can affect
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sleeping behaviours.
Sleep disorders – when a teenager has sleeping disorders such as sleep apnea, insomnia and restless leg syndrome, the quality of sleep is in the end.
How can you prevent sleep deprivation in teenagers?
Limit screens in the bedroom to prevent light exposure before or during child sleep. This is achieve by encouraging the use of smart phones and watching TVs to specific time before sleeping.
Exercising – encouraging a teenager to exercise is very important because it will improve general body health and production of
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hormones responsible for sleep.
Reducing caffeine intake – caffeine is a stimulant and will keep the mind alert for long periods of time thus affecting sleep. Therefore, avoid or drink less caffeine before bedtime.
Have a regular routine – our minds are conditioned to do certain things at specific times. Therefore, you can have a sleeping routine to enable you get enough sleep and avoid sleeping at odd hours.
Seeking professional help – in case the teenager is experiencing emotional or physical problems before or when sleeping, talking
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though the problem could be a solution.
Create a sleep friendly bedroom – A room that is dark, quiet and comfortable creates a good sleeping environment unlike a bedroom that has a lot of light and noises.
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Hannah Stephen - 16 Apr 19
Most teenagers do not get enough sleep because they have busy schedules all day long. If they are not chatting or talking to their friends, they go to sleep early only stay awake for hours! This should not be the case because everyone should get at least eight hours of sleep. Therefore, when teens fail to have enough sleep, they cannot concentrate study or work effectively. At times, they can develop emotional problems like depression, stress or mental instability.
Ideally, your brain will pass through five stages when you are sleeping to make up a sleep cycle. A sleep cycle usually takes 90 – 100 minutes making an average night’s sleep have about four cycles. In case you are not experiencing these sleep cycles, your quality of sleep is not good and you need help from a doctor. Teenagers have problems sleeping because they tend to be more active at night and even during the day. As a result, they will spend a lot of time awake or trying to get sleep. The five stages of sleep are:
- Stages 1 & 2: Here, one experiences light sleep and can wake up with ease. Your eye movements will slow down and stop eventually, body temperature decreases and your heart and breathing rate slow down.
- Stages 3 &4: These are deep sleep stages because it is very hard for someone to wake up. In case the person is awakened, he or she will be confused for some minutes. These are the most refreshing stages of sleep because the body releases hormones that are responsible for growth and development.
- REM (Rapid Eye Movement): This is the stage when one can have the most vivid dreams. In fact, there are some changes because breathing becomes rapid as well as the heart rate.
What causes teenage sleep deprivation?
- Hormonal time shift – the puberty hormones in teenagers affect sleeping behaviours in teenagers. In fact, the hormones tend to shift the teenager’s body clock an hour or two. Therefore, teenagers tend to sleep for a few hours and wake up early thus end up having sleep deprivation.
- Using screen based devices such as smart phones and tablets around bedtime. The blue screen will make it hard for teenagers to get sleep especially if they have been using them for a long time.
- Busy schedule – engaging in numerous activities can limit the amount of time a teenager sleeps because he/she cannot get enough time to sleep. Alternatively, some of the activities can make one get very tired thus end up being unable to sleep. Some of the activities that contribute to a busy schedule include homework, sport, social commitments etc.
- Light exposure – light stimulates the mind to inhibit the production of melatonin (the neurotransmitter that is responsible for sleep). Therefore, blue light from TVs, smart phones and computers can affect sleeping behaviours.
- Sleep disorders – when a teenager has sleeping disorders such as sleep apnea, insomnia and restless leg syndrome, the quality of sleep is in the end.
How can you prevent sleep deprivation in teenagers?
- Limit screens in the bedroom to prevent light exposure before or during child sleep. This is achieve by encouraging the use of smart phones and watching TVs to specific time before sleeping.
- Exercising – encouraging a teenager to exercise is very important because it will improve general body health and production of hormones responsible for sleep.
- Reducing caffeine intake – caffeine is a stimulant and will keep the mind alert for long periods of time thus affecting sleep. Therefore, avoid or drink less caffeine before bedtime.
- Have a regular routine – our minds are conditioned to do certain things at specific times. Therefore, you can have a sleeping routine to enable you get enough sleep and avoid sleeping at odd hours.
- Seeking professional help – in case the teenager is experiencing emotional or physical problems before or when sleeping, talking though the problem could be a solution.
- Create a sleep friendly bedroom – A room that is dark, quiet and comfortable creates a good sleeping environment unlike a bedroom that has a lot of light and noises.
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