The Sleep-Deprived Teen: Why They Sleep All Day

Sleep is essential for the physical and mental development of teenagers. However, teens often face unique challenges in getting sufficient restorative sleep. During puberty, hormonal changes cause a natural shift in the circadian rhythm, making it difficult for them to fall asleep early. This, coupled with early school start times, homework, extracurricular activities, and social commitments, results in chronic sleep deprivation for many teens. The consequences of sleep deprivation in teens can be significant, impacting their mental well-being, academic performance, and overall health. Understanding the reasons behind teens' sleep patterns is crucial to helping them establish healthy sleep habits and ensuring they get the recommended 8 to 10 hours of sleep per night.

Hormonal changes during puberty

Puberty is a time of significant hormonal changes, which can have a notable impact on sleep patterns in both boys and girls. Hormones are the body's chemical messengers, and during puberty, they trigger a range of physical and emotional changes. These hormonal changes during puberty can cause a shift in the circadian rhythm, also known as the sleep-wake cycle, making it more challenging for teens to fall asleep early. This results in teens staying up later and often needing more sleep overall.

The sleep-wake state is intimately connected to reproductive hormones during puberty and adulthood. For instance, the surge in luteinizing hormone (LH) levels, which signals the onset of puberty, is initially restricted to sleep. This means that during the early stages of puberty, the release of LH, a biomarker of the reactivation of the hypothalamic gonadotropin-releasing hormone (GnRH) neuronal network, occurs predominantly during sleep.

In males, hormones signal the testicles to produce testosterone and sperm. This results in various physical changes, including increased testicle size, growth of body hair, and changes in the penis and testes. Additionally, males may experience breast growth, a deeper voice, and increased muscle development.

In females, hormones prompt the ovaries to produce estrogen and trigger the growth and release of eggs. Females typically experience breast development as the first physical change, followed by the appearance of body hair and changes in the labia and hips.

These hormonal changes during puberty can lead to a delayed sleep phase, with teens tending to stay up later and have a harder time falling asleep before 11 pm. This delayed sleep schedule can be challenging to reconcile with early school start times, contributing to sleep deprivation among teens.

It's important to recognize that the impact of hormonal changes on sleep during puberty is just one aspect of a complex interplay of biological, psychological, and social factors influencing teen sleep patterns.

Screen time and technology use

The use of electronic devices such as smartphones, tablets, and computers can significantly impact a teenager's sleep. The bright lights emitted by these devices can disrupt the body's production of melatonin, the hormone responsible for promoting sleep. As a result, teens may find it more challenging to fall asleep, leading to shorter sleep durations.

Research has found that the majority of teens keep at least one electronic device in their bedroom at night. The notifications and stimulating nature of these devices can disrupt sleep and make it difficult for teens to unwind and relax before bed. Social media use, in particular, has been associated with negative feelings that can further hinder sleep.

To improve sleep, it is recommended that teens avoid using electronic devices at least 30 minutes to one hour before bedtime. Keeping devices in another room or on silent mode can also help prevent interruptions during sleep. Additionally, watching shows or movies on a TV instead of a handheld device is advised, as the bright lights of smartphones may disrupt the sleep-wake cycle.

Limiting screen time and technology use before bed can promote better sleep hygiene and help teens achieve the recommended amount of sleep, improving their overall well-being.

Mental health concerns

For example, a teen may be oversleeping due to poor sleep quality caused by sleep disturbances, which have been linked to major depressive disorder in adolescents. As disturbances increase, depression symptoms tend to worsen. Oversleeping is also one of the most common symptoms of teen depression.

Similarly, anxiety can cause poor sleep quality, creating a cycle where anxiety makes it harder to fall asleep, leading to less sleep, which then worsens anxiety. Sleep anxiety, or worrying about falling or staying asleep, can also develop.

While more research is needed on the link between oversleeping and mental health problems, sleep disorders are commonly present with mental health issues like depression, anxiety, and ADHD.

Chronic sleep deprivation in teens can also negatively impact their mental well-being, increasing the risk of depression, anxiety, and low self-esteem.

Sleep quality

Hormones and Circadian Rhythm

Teens experience a natural shift in their circadian rhythm, which makes it more difficult for them to fall asleep early. This is caused by a change in the release of the brain hormone melatonin, which is released later at night for teens than for children and adults. As a result, they often turn into "night owls", feeling more sleepy later in the evening.

Sleep Deprivation

Chronic sleep deprivation can have a significant impact on a teenager's life. It can affect their mental well-being, increasing the risk of depression, anxiety, and low self-esteem. It can also impair their academic performance, with overtired teens more likely to struggle with concentration, memory, and motivation. Additionally, sleep-deprived teens are more likely to be involved in car crashes and other accidents due to slower reaction times.

Screen Time and Stimulants

The use of electronic devices, such as smartphones and tablets, close to bedtime can disrupt sleep patterns. The bright lights from these devices can suppress the production of melatonin, making it harder to fall asleep. Caffeine consumption in the form of coffee, tea, soft drinks, and energy drinks can also contribute to sleep disruption if consumed in the evening.

Mental Health

There is a strong connection between sleep and mental health in teens. Poor sleep quality can increase the risk of mental health issues such as depression and anxiety, creating a cycle where these issues further worsen sleep quality. Additionally, sleep disorders are commonly associated with mental health conditions. For example, those with anxiety may find it harder to fall asleep, leading to reduced sleep and increased anxiety.

Physical Health

Sleep plays a crucial role in physical health, with insufficient sleep linked to an increased risk of physical ailments such as fatigue, headaches, and back pain. It can also negatively impact the immune system, hormone regulation, and muscle recovery.

Tips for Improving Sleep Quality

To improve sleep quality, teens can implement various strategies:

• Establish a relaxing bedtime routine, such as a warm bath or meditation.
• Avoid screens and bright lights at least an hour before bedtime.
• Exercise regularly, but not too close to bedtime, as it may increase alertness.
• Limit caffeine and nicotine consumption, especially in the evening.
• Engage in mindfulness practices, such as deep breathing, to promote relaxation.
• Maintain a consistent sleep schedule, even on weekends.

Social attitudes

Western culture values an active lifestyle over sleep. This can contribute to sleep deprivation in teenagers, as they may feel pressured to stay awake to fit in more activities. In addition, the busy lives of teens can lead to overscheduling, leaving little time for rest and sleep. This includes homework, sports, part-time work, and social commitments.

The use of electronic devices before bed is also a significant factor. The bright lights from smartphones, televisions, and computers can disrupt the production of melatonin, the hormone responsible for sleep. Social media and technology use can also negatively affect teens' sleep quality by making them feel worse about themselves and making it harder to unwind and relax.

To improve sleep habits, it is recommended that teens reduce their screen time before bed and engage in relaxing activities such as reading or meditation. Parents can also help by encouraging healthy sleep habits and modelling good sleep behaviour themselves.

Frequently asked questions