Is your teenaged child unable to concentrate in class, because of not getting enough sleep? It may be the fault of his/her biological clock.
During adolescence, the biological clock, which tells people among other things when it is time to go to sleep, gets to be reset. Teenagers' bodies tell them to go to bed later, and to wake up later.
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So how should teens get enough sleep? And why is it often so difficult for them?
Why teens often don’t sleep enough
The teens are busy times. Many teens take part in sporting activities, or are otherwise active in the school community. So their schedules can become quite pressurised.
They also have increasingly more responsibilities – something for which they are often ill-prepared. Sometimes big decisions need to be made, and teens sometime lack the maturity to do this. So all-in-all this is a stressful time in anyone's life.
"Teens also have a tendency to disregard the importance of sleep. There are a lot of new and exciting things happening out there," says Ilse Pauw, Cape Town psychologist. "Teens have a tendency to push things to the limit, and sleep is often the first casualty."
Skipping sleep is often preferred to missing out on exciting things that are happening out there. Drinking lots of coffee also doesn't help, as the caffeine can keep one awake.
Why is sleep so important?
Not getting enough sleep affects teens' ability to concentrate in class, and not just because they're nodding off. Which of course, doesn't help either. Being tired will affect school performance, general mood and consequent behaviour.
But feeling sleepy in class, or being slightly moody, is by far not the worst that could happen to a teen who doesn't get enough sleep. Over 1500 deaths in car crashes caused by people between the ages of 15 and 24, were said to be the result of the drivers being tired or not having got enough sleep. This statistic comes from an annual report presented by the United States National Highway Safety Traffic Administration in 2004.
A lack of sleep can also lead to fairly drastic physical and psychological disorders. These physical disorders could include tiredness and fatigue, which could start affecting the working of the brain, and then lead to severe stress and depression.
After a long day's work at the office, at school, in the library, or a workout in the gym, sleep is indispensable. Depression and a lack of sleep can cause a teen to have no energy for socialising and enjoying life. Not to speak of learning or working.
Sleep promotes physical health; it helps the body to slow down and to regain all the energy it used throughout the day.
Tips for teens to get enough sleep
According to experts, teens need at least 8 ½ to 9 hours of sleep every night. This also promotes the production of melatonin, a hormone that regulates sleeping and waking patterns.
Regular exercise is recommended, as is a regular time for going to bed.
It is also recommended that any stimulants, or drinks containing caffeine should be avoided.
Teens who smoke also seem to have more problems getting enough sleep. Nicotine does not promote sleep.
A dark bedroom is also recommended, as bright light, even from an electric bulb, sends the message to the brain that it is time to wake up.
Calming music can also do the trick.
Napping should be avoided during the day, as this could disrupt sleep later at night.
Avoid watching scary or action movies an hour before going to bed.
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