The Young And Sleepless: A Restless Youth's Tale

When we are young, we often don't want to sleep, and this can be due to various reasons. One reason could be that we feel unmotivated to go to bed, even though we know that staying up will affect our energy levels the next day. This could be because we want more me-time or personal relaxation, especially if our days are packed with work or other commitments. Additionally, bedtime can be a scary prospect for young children, who may fear the dark or being alone. This is supported by the fact that bedtime protests are unique to Western and Westernized cultures, where young children typically sleep alone in separate rooms from their parents.

Lack of motivation to sleep

When we are young, we often don't want to sleep. This can be due to a lack of motivation to sleep, which can have various causes.

Revenge bedtime procrastination

This phenomenon occurs when individuals put off sleep in favour of passive leisure activities such as scrolling through social media, playing video games, or watching TV. It is often a result of feeling overscheduled during the day and not having enough "me-time". While downtime is important for mental health, losing sleep can compound stress and lead to a vicious cycle of sleep loss and increased stress.

Circadian misalignment

Our internal clocks, or circadian rhythms, can be disrupted by changes in our schedules, such as transitioning in and out of Daylight Savings Time, jet lag, social jet lag from late nights on weekends, or shift work. This misalignment can make it difficult to fall asleep even when we want to.

Sleep anxiety

After several sleepless nights, individuals may develop anxiety about not getting enough sleep, which can exacerbate the problem. This can lead to insomnia, which is characterised by difficulty falling or staying asleep despite adequate opportunity and circumstance for sleep.

Poor sleep hygiene

Sleep hygiene refers to sleep-promoting behaviours, many of which occur during the day. Poor sleep hygiene can include consuming caffeine late in the day, exposure to bright blue light before bed, and not getting enough natural light in the morning.

Other factors

To address lack of motivation to sleep, it is important to identify the underlying causes and work towards the right solutions. This may involve improving sleep hygiene, establishing a bedtime routine, seeking medical advice, or making lifestyle changes to align with your natural sleep-wake cycle.

Sleep procrastination

The term "revenge bedtime procrastination" was first used on Chinese social media in 2014, in reference to the 996 working hour system (72 hours per week). The term reflects the desire to regain some sense of freedom and control over one's time during the late-night hours, in response to a lack of free time and high-stress levels during the day.

Research has found that individuals who experience sleep procrastination are more likely to suffer from willpower depletion, a lack of control over their impulses, and constant fidgeting. This can lead to a state of low interest, high dissatisfaction, and high levels of distraction. Sleep procrastination can also cause sleep deprivation, resulting in slow thinking, low attention levels, poor memory, faulty decision-making, stress, anxiety, and irritation. If left untreated, long-term sleep deprivation can increase the risk of heart disease, diabetes, obesity, a weakened immune system, pain, hormone issues, and mental health issues.

To prevent sleep procrastination, it is recommended to turn off electronic devices at least one hour before bed, take a hot shower or bath to reduce stress, write down thoughts and experiences from the day, maintain a regular bedtime and wake-up time, and set a bedtime routine.

Fear of the dark

If a child is scared of the dark, it is okay to leave a dim night-light on. However, light tells the body that it is time to be awake, so keeping the room as dark as possible will help them sleep better.

One way to help children overcome their fear of the dark is to talk about any nightmares they may be having. Drawing pictures of the nightmares can also help. Watching scary or violent TV shows or movies, or reading scary books before bedtime, can give children bad dreams, so it is best to avoid these. Instead, encourage them to think good thoughts before bed, such as imagining their favourite place or activity, or thinking about all the people who care about them. Reading a peaceful book or playing soothing music can also help.

It is also important to establish a consistent bedtime routine to help children feel relaxed at bedtime. This could include taking a warm bath, reading, or listening to quiet music.

Insomnia

There are various factors that can contribute to insomnia. These include depression, anxiety, trauma, life changes, hormonal fluctuations, and poor sleep habits. For children, fear of the dark, nightmares, scary dreams, and an active imagination can also play a role. Establishing a consistent and calming bedtime routine is crucial for improving sleep habits and reducing the risk of insomnia. This includes maintaining a predictable schedule, engaging in relaxing activities before bed, and creating a comfortable and sleep-friendly environment.

In some cases, insomnia may be related to medical conditions such as obstructive sleep apnea, periodic limb movements during sleep, excessive movement, or acid reflux. It is important to consult with a healthcare professional to rule out any underlying medical causes. Cognitive-behavioural therapy (CBT) is often recommended as a treatment for insomnia, helping individuals to develop strategies for falling asleep more easily and improving sleep efficiency.

Additionally, addressing sleep hygiene is vital for managing insomnia. This includes maintaining a consistent sleep schedule, avoiding caffeine and bright light before bed, engaging in regular exercise, and creating a comfortable sleep environment that is dark, cool, and quiet. By improving sleep hygiene and seeking appropriate treatment, individuals can effectively manage insomnia and improve their overall sleep quality.

For children experiencing insomnia, it is important to provide support and guidance. Parents or caregivers can help by establishing a relaxing bedtime routine, addressing any fears or worries, and creating a safe and comfortable sleep environment. Open communication and seeking professional help when needed are crucial steps in addressing insomnia in children.

Sleep debt

For example, if you should be getting eight hours of sleep but only get four, you will have a sleep debt of four hours. If this happens for seven consecutive days, your sleep debt will be 28 hours. Even going to sleep 20-40 minutes later than usual for a few days can quickly add up. It's important to be mindful of your habits and ensure you're not losing sleep due to your daily routine or leisure activities.

The consequences of sleep debt can be detrimental to your health and daily functioning. You may experience tiredness throughout the day, a decreased ability to focus, a weakened immune system, and difficulties with memory and information processing. Research has also shown that you can adapt to chronic sleep restriction, meaning that even if you don't feel tired, your body may be experiencing significant declines in mental and physical performance. Sleep debt can also increase your risk for hypertension, diabetes, coronary heart disease, and other cardiovascular diseases.

To avoid sleep debt, it's crucial to understand how much sleep your body requires and to improve your sleep hygiene. This involves keeping a sleep diary, developing a relaxing nighttime routine, re-evaluating your daytime schedule, and making your bedroom more conducive to sleep. Most adults need seven to nine hours of sleep per night, while teens and children need even more, with children requiring nine to eleven hours and teenagers needing eight to ten hours.

If you're struggling to fall asleep, try turning off electronics, stopping work or studying, and dimming the lights 30 minutes before bedtime. During the day, aim to get more exercise and avoid caffeine after sunset. Making these changes can help you reduce your sleep debt and improve your overall health and well-being.

Frequently asked questions