75% of adolescents lack hours of sleep. We do not say it, but A study published in "Behavioral Sleep Medicine", and which the National Hospital Jewish Health of Denver demonstrated by following the sleep habits of teenagers who were homeschooled, compared to those who attend school daily.
Seeing our young people fall asleep in classrooms or be barely receptive to the lessons they receive in the early hours of the morning makes us think almost instinctively that teenagers are apathetic or lazy Or perhaps they've spent the night on their computer or phone. This isn't always the case, and reducing it to a matter of willpower or whim is unfair and unrealistic. Behind their tiredness lies... profound biological changes and also a series of external habits and demands (school schedules, extracurricular activities, use of screens…) which combine to make them sleep less than they need.
Therefore, from "Mothers Today" We encourage you to consider this essential information to promote the proper development of our teenagersto better understand their behavior and, above all, to help them get the sleep their body really needs.
Teenagers need more hours of sleep than they usually get.
It may surprise you, but according to a study carried out in the University of Oxford, Classes should start around 10 a.m.It may seem exaggerated, but That would actually be the schedule most in line with the adolescent biological rhythm, a time when their brains are more alert, more receptive to information, and they can perform academically much better.
Sleep experts agree that most teenagers need sleep between 8 and 10 hours every night regularly so that your body functions properly. Some clinical guidelines even indicate that, due to the enormous brain energy expenditure At this stage, many boys and girls benefit from moving towards the upper end of that range (9-10 hours) if their lifestyle is very demanding.
Sleeping the right number of hours is associated with a better attention in classimproved behavior, greater learning capacity, more effective memory, better quality of life, and more robust mental and physical health. Conversely, regularly sleeping less than recommended is associated with concentration problemsbehavioral difficulties, poorer academic performance, increased risk of accidents, and a greater likelihood of developing obesity, hypertension, diabetes, or depressive symptoms.
Something we often overlook is that sleep isn't easily recovered: when a teenager loses one or two hours of sleep each night, it accumulates over time. sleep debtThis sleep debt translates into fatigue, daytime sleepiness, irritability, and decreased performance. Sleeping in on weekends can help you feel somewhat better, but it doesn't fully compensate for all the benefits of continuous nighttime sleep, and it can also alter your sleep-wake cyclemaking getting up early on Mondays even harder.
Adolescence and "Delayed Sleep Phase Syndrome"
The teenager is not only forced to reconstruct his identity, to clarify his emotionsto fight for their spaces, for their self-esteem… Inside, a whole dance of neurotransmitters and hormones takes place. that will allow them to mature, to adjust processes and cycles that escape us, as mothers and fathers.
- During adolescence the circadian rhythm The young man's body readjusts and shifts to later hours. This is partly because their brains secrete the melatonin (the hormone that induces sleep) one or two hours later than in a mature adult brain.
- Melatonin is a brain hormone that acts on the pineal gland and regulates our sleep-wake cyclesWhile in the adult brain it begins to be secreted in the early hours of the night, in many adolescents it appears later, so that their body "asks" them to sleep when adults have been feeling sleepy for a while.
This is what is known as "delayed sleep phase syndrome"It's not a quirk or a challenge to authority; it's a temporary adjustment of the biological clock. However, if this natural tendency to fall asleep later is combined with using a mobile phone, tablet, computer, or game console in bed, your sleep cycle is even more disrupted. blue light from screens It tricks the brain into believing it is still daytime, which further delays the release of melatonin.
At the same time, adolescence is a stage in which the schedule fills up: homework, studying for exams, sports activities, leisure, social media, sometimes part-time jobs… All these time demands make it difficult for the teenager to… can go to bed earlyand end up pushing him into a vicious cycle of short nights and sleepy days.
If I sleep little I have no energy and I wake up in a bad mood
It's not a whim. If a teenager comes to class listless and in a bad mood, it's not by choice or due to a lack of willpower. We have to understand that, once they go to bed, it can take them a while to settle down. one to two hours to fall asleep due to this delay in their biological clock. If they also have to get up at 7 a.m. to get to school, that means sleeping much less than they need: between 9 and 10 hours a day in many cases.
- Another factor to consider is the lack of a deep and restorative rest This will in turn cause their brains to have an altered supply of cortisol, a hormone that, at adequate levels, helps keep us awake and energized during the day.
- Cortisol at a balanced level It gives us enough energy to face the day with enthusiasm. If we have a sustained sleep deficit, this balance is disrupted, and children will be more tired, lethargic, and in lower spirits.
- All this has a negative impact on their learning: inattention appears, inability to consolidate new knowledge, increased irritability, more conflicts with teachers and classmates, and a low motivation at school in general.
Furthermore, the cycles of REM sleepREM sleep is a particularly important phase of sleep for consolidating learning, regulating emotions, and forming memories. If teenagers go to bed late and wake up very early, the amount of REM sleep is reduced, and consequently... learning becomes difficult and emotional management.
The need to readjust school and family schedules
If the purpose of school is to establish knowledge, values, and strategies, we need above all receptive minds and motivated brains.A teenager who arrives at the classroom tired, sleepy and in a bad mood will not only perform below their potential, but may also "infect" the rest with their attitude and deteriorate the classroom atmosphere.
Several studies have shown that delaying the start time of school classes is associated with better assistance, reduced delays, less daytime sleepiness, better academic performancefewer depressive symptoms and, in some contexts, even a decrease in traffic accidents among young drivers. When schedules better respect the adolescent's biology, they can sleep more and to function better in all areas.
We know it's not easy to get institutions like educational ones to recognize the need to change their schedules. School systems are conditioned by work schedules, transportation, family organization… However, if only the start of the day were a little laterThis would result in much more attentive, active students with a greater capacity for learning, without the need to change the content.
While these structural changes are coming, families can take action within their own sphere. Understanding the neurobiology of our adolescents It allows us to better understand their behavior. Instead of punishing their negligence or labeling them as lazy, it is necessary to understand their cycles, their internal processes, and act as mediators between what society demands of them and what their bodies need.
- Control as much as you can the sleep hygiene of your children. It is necessary that they go to bed at the same time every day (including weekends, with a small margin of variation) and that they turn off the electronic devices at least one or two hours before going to bed.
- Offer them a book, relaxing activities, or soft music instead of screens. There's nothing better than letting sleep come to them gradually between the pages of a novel or in a quiet environment than through a screen. constant stimulation of the mobile phone.
Healthy practices to improve sleep quality in adolescence
In addition to understanding what happens in the adolescent brain, it is essential to establish specific routines and habits that promote quality sleep. Many sleep difficulties can be prevented or improved by adjusting lifestyle and environment.
- Set sleep as goal a minimum of 8 hours and, when possible, aim for 9-10 a.m., especially on days with a heavier academic or sporting workload.
- Avoid stimulating drinks during the afternoon and evening (coffee, tea, cola, energy drinks), as caffeine can cause insomnia, increase anxiety and fragment sleep.
- Avoid intense exercise in the 2-3 hours before going to sleep. Regular physical activity helps you sleep better, but if it is very intense close to bedtime it can overstimulate the body.
- Avoid using screens in bed and reduce exposure to bright light at least an hour before bed. The light from mobile phones, tablets, and computers slows down the body clock and makes it harder to fall asleep.
- Upon waking, try expose yourself to natural light (open the window, go outside) to help the internal clock synchronize and make waking up more natural.
It is also recommended to create a sleep-friendly environmentA slightly cool, quiet, and dark room helps you fall and stay asleep. If there is a lot of ambient noise, soft background sounds or white noise can be used to facilitate winding down.
long or very late naps They can make it difficult to sleep at night. If the teenager needs to rest, a short nap is preferable, no more than 20-30 minutes and never too close to bedtime.
One sign that a teenager is not getting enough sleep is that they have a lot of trouble falling asleep. getting up in the morningsThey might fall asleep in class, have trouble concentrating, or be irritable, sad, or discouraged for no apparent reason. If these difficulties are very persistent or severe, it may be helpful to consult a doctor. doctor or sleep specialist.
Don't hesitate to share this information with your children.In that way they will understand better Many of these things happen to them, and they will be more willing to collaborate in changing habits. Worth it.
Understanding that sleep deprivation in adolescence is the result of a combination of biology, social schedules, and daily habits, and not mere laziness, allows us to families and educators to better support boys and girls, helping them get the sleep they need to grow up healthy, learn easily and enjoy this stage with more emotional balance.
