Adolescence is one of the most important stages in the life of any individual. It is considered the second growth stage, which witnesses many changes, such as mental and emotional changes, in addition to intensive physical development, as well as cognitive maturity. One of the challenges adolescents face during this period is sleeping. Many struggle with regulating their sleeping habits, which may negatively affect their mental and physical health in addition to their academic performance. In this article, we discuss the reasons for excessive sleep in adolescents, as well as the effect of lack of sleep on them, and introduce some tips for improving their sleeping habits.
Causes of Excessive Sleep in Adolescents
Adolescent sleeping habits are disturbing; adolescents tend to stay up late at night and sleep for long hours during the day. They need more hours of sleep than we realize each day to support their developing brains and physical growth spurts; they need an average of 9-10 hours of sleep.
Adolescents feel sleepy most of the time, which can be in response to the many changes they face during this period, or as a result of the biological changes that directly affect their sleep patterns. These changes include:
Lifestyle: They do not get enough sleep at night because their sleep time is usually delayed due to schoolwork throughout the week, which leads them to compensate this lack of sleep by sleeping for long hours during the weekend. This worsens the issue as this affects going to school at the beginning of the week.
Hormonal changes: During puberty, hormonal changes can shift the biological clock an hour or two backwards, which causes them to feel sleepy at a later hour so they face difficulty waking up early.
Medical reasons: Disorders such as restless legs syndrome or sleep apnea can lead to restless sleep.
The Effect of Lack of Sleep on Adolescents
Insufficient sleep affects their health and daily performance significantly. The most important of these effects include:
Impact on general mood: Adolescents are prone to agitation and anxiety, which can lead to depression, in addition to slow or exaggerated reactions and lack of enthusiasm.
Decreased academic performance: Insufficient sleep can lead to difficulty concentrating, short attention span, and difficulty retaining information.
Health problems: Weak immunity, increased risk of developing diseases, and the negative impact on hormonal regulation and the functioning of the body's systems.
Tips to Improve Adolescent Sleep Habits
- Stick to a regular sleep schedule: It is best to go to bed at the same time everyday, even on weekends.
- Follow a relaxing bedtime routine: Make sure the room is suitable for sleeping, dark and quiet; use the bed for sleeping only, not for watching TV or studying; have a snack or a cup of milk before bed.
- Exercise regularly: Physical activity helps improve sleep quality.
- Regulate the biological clock: This eases waking up in the morning and sleeping at night, by starting the day early; eat in the morning in front of a window, and avoid taking naps during the day; if you take a nap, keep it short, about 30-45 minutes.
- Reduce the use of smartphones before bed: Exposure to the light emitted by the phones inhibits the body's production of the sleep-inducing hormone, melatonin, which makes sleeping more difficult. As such, it is preferred not to use smartphones half an hour before bedtime.
- Reduce the consumption of products containing caffeine in the evening, such as tea, coffee, and cola.
Sleep is beneficial for all ages, but for adolescents in particular. Sleep is not just a biological habit; it is an essential part of their health and growth. Therefore, it is important to help them get enough sleep, as lack of sleep can impact their development negatively. Following healthy sleep habits will bring them significant long-term benefits, so make sure to provide a supportive environment for good sleep, since they deserve a restful sleep that will enhance their abilities.
References
bcm.edu
betterhealth.vic.gov.au
hopkinsmedicine.org
msutoday.msu.edu
sleepfoundation.com
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