Teens and sleep
Tiredness and tardiness go hand in
hand with teenagers, but did you know that a lack of sleep is also linked with
carelessness and poor performance – something that teens don’t need this time
of the year when it’s at exam time. Not getting enough sleep can affect
balance, co-ordination and decision making. If left to become chronic, severe
sleep deprivation in teens can make them depressed and lethargic, and according
to the US Academy of Sleep Medicine, even suicidal.
Teens and students who are
cram-studying, and taking ‘stay-awake’ tablets to work through the night are
especially at risk. Little do they realise that getting a good night’s sleep will improve their performance the next day! This happens because
neurons in the brain that transmit messages during the day get a chance to
re-organise themselves at night. A tired brain is like an overheated computer.
Teenagers aged 13 to 18 should
sleep for at least 8 to 10 hours every night, ideally between 10pm and 6am. But
besides the stress of exams, teens are also going through puberty and this
means hormonal surges and changes, including changes to their diurnal rhythms
(sleep/awake patterns). Research has found that the pineal gland that produces
melatonin or the sleep hormone when the sun goes down, takes longer to respond
in teenagers than in younger children or adults. This means that teenagers take
much longer to feel tired after it gets dark and prefer going to bed much later.
They also struggle to get up the next morning! When teenage girls don’t get
enough sleep, their periods can become irregular because they ovulate either
earlier or later than expected.
The US Academy of Sleep Medicine
has suggested that teenagers should start school around 10 am when their
sleeping pattern (that’s three hours behind that of an adult) has caught up
with them. Of course, all teenagers
would agree with this theory and sleep their way through adolescence –
whenever, wherever, however! As a parent you have to keep them on track, instill discipline and teach them responsibility. But it does help to understand that
what they’re going through is normal – and that in time, when their hormones
have settled down, and the frontal lobe of their brain has matured, they will
fall into the pattern of what is expected from them by society.
What can you do to help
your teen?
- Understand that this is normal and accept that your teenager will sleep whenever he gets the chance. It’s OK to let him snooze in the afternoon after school, and you’ll have to accept for a while that he will prowl the house at night and burn the midnight oil.
- If possible, minimise his caffeine during the day – maximise water instead
- Put him on a multivitamin for teenagers
- Make sure he is not hungry!
- Understand that teenagers are disorderly, and untidy – but they will work through this stage of their lives! Close the bedroom door if you don’t want to look at the mess. They have to live with it – not you!
- Insist on having a copy of the exam schedule on the fridge to make sure that they don’t miss writing any exams!
If sleeping problems persist, there could be an underlying medical, emotional or psychological
problem. Have this checked by a medical practitioner. Please don’t resort to
sleeping tablets. They only mask the problem and could make things worse.
PS – I have mostly referred to boys
in this blog – the same of course applies to girls!
