- How melatonin affects sleep
- How many hours of sleep does the teenager need
- How lack of sleep can affect your teenager
- How to improve sleep
During adolescence it is normal for sleep patterns to be altered and, therefore, it is very common for the adolescent to appear to have excessive sleep, feeling very difficult to wake up in the morning and experiencing tiredness throughout the day, which can end up impairing their performance at school and even your social life.
This is mainly due to a natural change that occurs in the biological clock during adolescence. This change causes a delay in the time when melatonin, the main sleep hormone, is produced. When this happens, the urge to fall asleep appears later, causing a delay throughout the day.
How melatonin affects sleep
Melatonin is the main sleep hormone and, therefore, when it is being produced by the body it makes the person want to sleep, while, when it is no longer being produced, it causes the person to be alert and ready for daily activities.
Generally, melatonin starts to be produced at the end of the day, when sunlight is less intense and when there is less stimulus, allowing sleep to come slowly, and reach its peak during sleep. After that, their production decreases to facilitate waking up and preparing the person for the day.
In adolescents, this cycle is usually delayed and, therefore, melatonin starts to be produced later, which makes sleep take longer to arrive and, in the morning, it is more difficult to wake up, as melatonin levels are still high, making you want to continue sleeping.
How many hours of sleep does the teenager need
Usually a teenager needs to sleep between 8 to 10 hours a night to recover all the energy spent during the day and ensure a good state of alertness and attention during the day. However, most adolescents are unable to get these hours of sleep, not only due to changes in the biological sleep cycle, but also due to lifestyle.
Most teenagers have various tasks and activities during the day, such as going to school, working, doing sports and going out with friends, so there is little time left to rest and sleep.
How lack of sleep can affect your teenager
Although in the short term, lack of sleep does not seem to be a problem, the decrease in hours of sleep can cause several types of consequences in the adolescent's life. Some are:
- Difficulty waking up, which can lead the adolescent to miss the first appointment in the morning; Decreased school performance and very low grades, as the brain cannot rest during the night; Frequent desire to sleep, even during classes, impairing learning; Excessive sleep during the weekend, being able to sleep more than 12 hours in a row.
In addition, another sign that lack of sleep may be affecting the adolescent's life is when an accident occurs due to lack of attention, such as having a traffic accident or almost being hit by a car, for example.
As the body does not have time to recover from day-to-day stress there is an even greater risk of developing depression, caused by excess stress and anxiety. Check out 7 signs that may indicate depression.
How to improve sleep
Regulating a teenager's sleep cycle can be quite difficult, however, there are a few tips that can help sleep come earlier, such as:
- Avoid using your cell phone and other electronic devices in bed, or at least reduce the screen light to a minimum; Read a book for 15 to 20 minutes in average light, before bed; Respect bedtime and wake up, to help the body to create a schedule, allowing to regulate the production of melatonin; Avoid the intake of caffeine after 6 pm, in the form of drinks or food, such as energy bars; Take a 30-minute nap during lunch, to increase energy for the afternoon.
You can also use a calming tea about 30 minutes before bed, for example, with chamomile or lavender, to promote relaxation and try to increase the production of melatonin. See a list of some natural teas to sleep better.
