Minds Matter

Following school holidays, it is normal for young people to adjust to their normal routines, including sleep.  Limited sleep can result in irritability, inability to do tasks that are not exciting or of a competitive nature, and dependence on caffeinated drinks to stay alert. Young people may begin relying on naps in the afternoon as they feel unable to stay awake. This can impact their ability to fall asleep in the evening and the quality of sleep through the night. Sleep deprivation also has a powerful effect on a young person’s ability to learn and retain new material across subjects. 

Teenagers need as much sleep or more than they got as children. Nine – ten hours sleep are considered optimum from ages 14 – 17.  However, in adolescence, the brain’s biological clock, or circadian rhythm, shifts forward.  Melatonin secretions, which trigger sleepiness, start later at night and turn off later in the morning. You may notice that your adolescent expresses reluctance to go to bed at a traditional time such as 9pm or 10pm. The natural shift in their circadian rhythm peps up adolescents in the evening and teenagers can find it difficult to sleep. It can also explain why it is difficult for young people to get up in the morning. In contrast, circadian rhythms in middle-aged people tend to swing backward, and many parents struggle to stay awake when their adolescent children are at their most alert.

Young people find it difficult to separate from their devices and need guidance from adults with this. Technology and schoolwork should be ceased at least an hour before going to bed and removed from bedrooms especially throughout the night.  Avoiding caffeinated drinks in the afternoon and evening and encouraging good sleep routines can also be helpful. It takes four weeks to form new routines, so consistency is key. Catch-up sleep on weekends is a second-best option because it can confuse the brain as to when night-time occurs and is not as restorative as regular slumber. Sleep deprivation is also more common during high stress times such as assessment periods.   It is imperative to ensure good sleep habits otherwise mental health and well-being can suffer as well as academic performance. 

Information is taken from the Generation Next Blog and is based on the book: The Teen Years Explained- Guide to Healthy Adolescent Development by McNeely and Blanchard.

College Psychologists