As the December holidays come to an end, many adolescents may find it hard to get back into the routine of early school mornings. Late-night habits formed during the break often lead to disrupted sleep patterns, making it challenging to transition back into the school routine. This disruption can impact academic performance, mood, and overall well-being.
We explore the biological reasons behind teens’ sleep struggles and provide practical tips to recalibrate their sleep schedules in this article.
Teenagers As Natural Night Owls
A key reason why teenagers may often wake up in the morning feeling sluggish lies in their atypical sleep cycles. Unlike adults, teens actually have a different circadian rhythm, meaning they are biologically programmed to stay up later and wake up later.
According to Dr Michael Lim, a Senior Consultant of the Division of Pulmonary Medicine and Sleep at the Department of Paediatrics in National University Hospital’s Khoo Teck Puat – National University Children Medical Institute, this “natural tendency” belongs to youths between the ages of 13 and 19, and is caused by the developmental fluctuations in the regulation of their sleep.
“It is common for adolescents to have considerably less sleep than the eight to 10 hours the National Sleep Foundation recommends,” he added in CNA.
“Behavioural and social factors, such as the nighttime use of electronic devices and social obligations, contribute to delayed sleep onset,”
During school holidays, the absence of structured schedules allows teens to sleep in, reinforcing late-night habits. However, due to early school start times, it is important for them to readjust their sleep schedules in time for the academic year.
Why Sleep Is Crucial for Adolescents
Sleep is essential in the physical, emotional and cognitive development of teenagers.
For instance, adequate sleep contributes to memory consolidation and productivity, improved emotional intelligence, and a boosted immune system.
Conversely, being deprived of sleep can compromise their learning by making it harder to focus in class, or cause decision-making to become more challenging. It can also negatively influence mood and hence motivation for performing well in school.
Moreover, getting insufficient rest can also lead to a higher risk of developing physical health problems such as obesity and cardiovascular issues.
It is thus imperative for teenagers to achieve consistent and restorative sleep in this period of growth and learning.
Read also: Sleep Deprivation And Cardiovascular Health : A Silent Epidemic Among Malaysians
Sleep Tips For Teens
Transitioning to a new sleep routine can be daunting, but there are simple yet effective ways to ensure teens can wake up feeling more refreshed and ready to take on the new school year.
Create a Bedtime Routine
If late nights have become the norm, encourage teens to move their bedtime earlier in 15-30 minute increments each night leading up to school reopening. Establishing a consistent bedtime routine helps signal to the body that it is time to wind down and prepare for sleep.
Utilise Room Lighting
Light exposure significantly influences circadian rhythms. Research has shown that adjusting the lighting in a bedroom can have a significant impact on a teen’s ability to fall asleep and wake up in sync with school hours.
Try incorporating dimmable lights that mimic natural sunlight to regulate circadian rhythm and promote better sleep quality. Brighter lights in the morning can give them a kickstart to their day, while softer lights in the evening can get them relaxed enough to drift off.
Exercise During the Day
Engaging in physical activity can help regulate sleep patterns and improve overall sleep quality. Exercise releases endorphins, reduces stress, and promotes better relaxation at night.
Do note to avoid exercising close to bedtime, as it can make the body more alert instead.
Time Meals Wisely
Having dinner early gives the body ample time to digest food and prepare for rest. Additionally, avoid caffeinated drinks in the late afternoon so as to prevent interference with sleep quality.
Create a Sleep-Conducive Environment
Simple changes made to a bedroom can have a profound impact on sleep duration and quality. This includes investing in a comfortable mattress and pillows, and putting phones and other electronic devices away.
Sleep Aids
If teens are still tossing and turning even after trying all the usual tips, sleep aids might be worth exploring
Over-the-counter supplements like melatonin can help regulate sleep-wake cycles, particularly for those with delayed sleep phase syndrome. In severe cases, a doctor may prescribe short-term medication to aid in sleep.
Always check with a doctor first to make sure supplements or medications are safe and suitable for the situation.
Resetting sleep patterns after the holidays can feel challenging, but good sleep is so important for teens to thrive academically and emotionally in the new school year! Try adopting these strategies to establish a healthy sleep routine for your teen.
It’s time to prioritise sleep – it’s a simple yet powerful way to set the tone for a successful year ahead.
