E-Magazine: Catching Some Z’s
Catching Some Z’s
How many hours of sleep do you get in a night? Most people I know would answer around seven hours, which seems pretty reasonable to all of us. We often stay awake late at night due to sports, clubs, homework, or just plain procrastination. Sleep is often pushed to the back of our minds. Adolescents are sleeping less per night than they ever have before, with the largest declines in sleep time being between 1991 and 1995 and between 1996 and 2000. In addition, adolescents' perception of how much sleep they need has been increasingly deviating from official recommendations, showing we feel that we need less and less sleep. This obviously is not the case, since sleep is a necessary step for us to maintain our basic biological functions. Nonetheless, most teenagers fail to meet the recommended hours for sleep.
The best way to describe the problem is by saying that sleep deprivation is an epidemic among teens. According to a 2006 National Sleep Foundation poll, more than 87 percent of high school students in the United States get far less than the recommended eight to ten hours, and the amount of time they sleep is decreasing, causing a serious threat to their health, safety, and academic success. This drastic decrease in sleep leads to numerous negative effects, such as poor grades, driving accidents, anxiety, depression, and far more severe consequences. While adults face sleep deprivation as well, it is most severe in teens. William Dement, MD, PhD, founder of the Stanford Sleep Disorders Clinic, thinks high school is the real danger spot for sleep deprivation. He attests how the reason behind this is how nobody else is performing at the same level in terms of school, sports, physical or mental health, etc. Additionally, it’s been established that teens have a biologic tendency to go to sleep later than children; a fact that’s been around since the early 1990s. Furthermore, due to the relatively early time high school starts, most teens find themselves short on sleep as they are awoken before they are both physically and mentally prepared. All of this adds up to teens being unable to obtain their required hours of sleep per night. So what can be done to fix this problem?
There are certain steps teens can take in order to combat all the obstacles that lie between them and a good night’s sleep. While all of these tips may not work for you, it is about finding a good balance and combination of tips that allow you to find a comfortable and effective nighttime routine.
1. Remove electronics from the bedroom
You might feel distracted by your devices and the multitude of apps and social media platforms it contains. Additionally, the light exposure from the screens disrupts the circadian clock which makes your brain think it is still day, and makes it harder for you to fall asleep. Try avoiding screens an hour before you go to bed to better help you fall asleep.
2. Maintain a regular sleep schedule
Try to keep a sleep schedule that only deviates an hour of what’s usual, so you can keep your rhythm in check. Sleeping in hours later than normal on the weekends and during school breaks makes it even more difficult to return back to your schedule, and it can lead to more tiredness and grogginess.
3. Discourage afternoon naps
You may think that short-term sleep is helpful at the moment, but naps make it harder to fall asleep at night. They also break up sleep, which means a lower quality of sleep and fewer benefits for your body. If this is something you find yourself doing often, try quitting naps for a week to make it easier to not nap moving forward.
4. Don’t procrastinate on big tasks
I realize most teenagers have jam-packed schedules and deserve breaks, but try to do homework and other necessary tasks as soon as you get home from school. It is common to want to watch TV or play on your phone for a few hours first, but removing anything that prevents you from completing important deadlines at the end of the day will make it easier for you to go to bed.
5. Eliminate distractions
Electronics may not be the only distractions in your room, as you might find yourself occupied with pets or books, so try to remove those from your bedroom as well. In addition, music and sound machines may keep the brain anxious, so be cautious about using them.
6. Limit caffeine
You may find yourself needing caffeine, especially after a long night, but the stimulant may actually cause sleep troubles. Drinking high levels of caffeine can result in sleep disruption, so if you are going to drink caffeine, make sure to drink it earlier in the day before lunchtime. If you are feeling tired later in the day, it is better to just go to sleep early if possible.
7. Try melatonin
Melatonin in teens is secreted later, leading us to not feel sleepy until around 11 p.m. and midnight. By taking melatonin supplements earlier, we can make our bodies feel tired earlier in the night. You should take the supplements about an hour before you plan to sleep.
8. Realize sleep isn’t instant
A problem many people experience is not falling asleep instantly, and it can result in frustration and giving up. Though, we must remember it can take half an hour or more for people to fall asleep. It helps to have a routine that allows you to become calm and wind down. You could include steps such as taking deep breaths or counting sheep in order to signal to your brain you're ready to go to sleep.
After reading these tips, I hope you see that getting a good night’s sleep is attainable. You just have to find a combination of these tips, or your own, that help you reach the recommended 8 to 10 hours of sleep. Do not feel discouraged if you cannot sleep when you want to yet, it takes time for your body to adjust it’s everyday rhythm; just remember to keep trying. Happy sleeping!
For more information check out these links:
https://healthblog.uofmhealth.org/childrens-health/10-tips-to-help-your-teen-sleep-better
- Bavishya Yeturi