Is your teenager sleep deprived?

Stop your teenager from doing stimulating activities such as playing computer games or completing homework an hour before bedtime. — 123rf.com

The National Sleep Foundation recommends that teenagers need between eight and 10 hours of sleep every night.

Adhering to this recommended amount of sleep helps to maintain physical, mental and emotional well-being.

However, research has shown that most teenagers only get about 6.5-7.5 hours of sleep every night.

Constant lack of sleep leads to chronic sleep deprivation.

Cumulative inadequate sleep can cause adverse effects on a teen’s mental well-being, and can also affect physical health and academic performance at school.

It is trendy for teens to be seen to be able to pull an all-nighter to work, chat or be involved in virtual gaming and then sleep more than half the time the following day.

Although this attitude can be upsetting to parents, these late-night sleeping habits are partly due to the physical changes that occur during puberty.

A teenager’s body clock naturally shifts during puberty to make him feel sleepy at a much later time at night though they actually need more sleep than they might realise.

An optimum of nine to 9.5 hours of sleep per night is recommended for a teenager, an amount that is slightly more than a growing child before puberty.

A teenager needs enough sleep to support the rapid growth spurt and for intensive cognitive development that is happening at this stage.

Reasons for poor sleep include:

> Late nights and early school time

A teenager’s shift in body clock causes him to feel sleepy at least two hours later in the evening than adults, resulting in a later bedtime.

The early school start time restricts him from sleeping in the next morning.

Cumulative inadequate sleep results in sleep debts that lead to chronic sleep deprivation.

> Use of electronic devices at bedtime

The use of electronic devices during bedtime emits light cues that prevent the production of melatonin.

Melatonin is the chemical that is produced to induce sleep.

Lights from the television, handphones and computers prevent melatonin production, therefore, delaying sleep.

> Academic and extra-curricular commitment

The increasing academic commitment and extra-curricular activities such as completion of homework, preparation for national exams, involvement in sports, club and social activities, and employment in part-time jobs can reduce the time for sleep.

> Poor attitude towards sleep and sleep hygiene

Very often, being in a modern society, staying awake and active is valued more than getting adequate sleep.

When sleep is not made a priority in the daily routine, sleep time is often sacrificed for other more stimulating activities.

When this happens too often, insufficient sleep causes sleep debt and eventually chronic sleep deprivation.

> Medical issues

Some medical conditions may affect sleep.

Sleep disorders, for example, restless legs syndrome, sleep apnoea or insomnia may contribute to a reduction in sleep quality and the amount of sleep that one can get in a night.

When sleep debts accumulate and result in chronic sleep deprivation, it can adversely affect a teenager.

A chronically sleep-deprived teenager can have alterations in mood and behaviour.

Sleep deprivation can cause a teenager to be moody, frustrated and cranky; they can also have difficulty controlling their mood changes.

Chronically sleep-deprived teens are more likely to engage in risk-taking and dangerous behaviours.

Inadequate sleep may cause a teen to fall asleep in school and may contribute to days of absence from school.

When sleep deprivation affects attention and memory, it may lead to poor academic performance.

Lack of sleep can lead to decreased concentration at school. — AFP

Helping your teen

Try these tips:

> Encourage good sleep hygiene

Encourage a teen to adhere to a regular sleep schedule by advocating a regular bedtime each night.

Practise a regular wake up time every morning, even during weekends.

Get your teen to think about how it feels to be well-rested the following day after a good night’s sleep.

Helping a teen realise that it feels good after a good night’s sleep will help him adhere to a regular sleep schedule.

Avoid sleeping late on weekends because this will again disrupt the regular sleep cycle that has been cultivated during the weekdays.

> Limit stimulating activities and usage of electronic devices

Set a time limit for stimulating activities at night, such as completion of homework, screen time and vigorous exercise.

Stop these activities at least one hour before bedtime.

The use of electronic devices such as mobile phones to scroll through social media, gaming, television and other light-emitting devices should be reduced near bedtime to allow the production of melatonin.

> Reduction in consumption of stimulants

Avoid taking stimulants that contain caffeine such as energy drinks, coffee, tea and soda drinks close to bedtime.

Also, avoid recreational drugs, alcohol and tobacco because they can lead to poor quality sleep.

> Have winding down activities and a conducive sleep environment

Prepare a comfortable environment for sleep.

Because the sleep-wake cycle is largely propagated by light, try to keep your bedroom dark at night to allow the production of melatonin that induces sleep.

Keep your room cool and quiet for sleep.

Practise relaxing bedtime routines such as yoga, light exercises, meditation, mindfulness, reading, listening to relaxing music, having a hot shower and drinking a cup of hot milk before going to sleep.

> Arrange a consultation with a doctor

If lack of sleep continues to be an issue despite your best efforts, do try to make an appointment for your teen to see a doctor.

He or she will help screen for sleep disorders and advise your teen about good sleep habits.

For better health, make sleep a priority for your teenager and yourself!

Associate Professor Dr Christina Liew Siaw Cheok is the Academic Lead, Department of Clinical Competence at Perdana University-Royal College of Surgeons in Ireland. This article is courtesy of Perdana University. For more information, email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.