Sleep

sleepSleep is a basic drive of nature, and getting enough sleep is vital for our physical and mental well being. During sleep, many important bodily functions and brain activities occur. Sleep is, in essence, food for the brain. Good sleep helps us think more clearly, complete tasks better and enjoy everyday life more fully.

What happens during sleep?

While we are asleep, our brain remains active and passes through five stages - stages 1, 2, 3, 4, and REM (rapid eye movement) make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. During an average night's sleep, a person will experience about four or five sleep cycles.

  • Stages 1 and 2 - are periods of light sleep from which a person can easily be awakened
  • Stages 3 and 4 - are deep sleep stages. It's more difficult to wake someone up during these stages, and when awakened, a person will often feel disoriented for a few minutes. Stages 3 and 4 are the most refreshing of the sleep stages
  • REM - is the final stage of the sleep cycle. It is known as REM sleep because of the rapid eye movements that occur during this stage. During REM sleep, some physical changes take place - breathing becomes rapid, the heart beats faster, and the limb muscles don't move. This is the stage of sleep when a person has the most vivid dreams

Too little sleep

Research shows that teenagers need between 9.5 and 10 hours of sleep each night to function best, although for some, 8.5 hours is enough. Most teenagers do not get enough sleep.

Why teens do not get enough sleep

  • Changes in biological sleep patterns - many teens have trouble falling asleep before 11pm. This is not because they don't want to sleep, but usually because their brains naturally work on a later schedule and aren't ready for bed. During adolescence, the body's circadian rhythm (which is like an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night in teens than it is for kids and adults, making it harder to fall asleep
  • Irregular sleep patterns - teens typically stay up late and sleep in late, especially on the weekends. This irregular sleep schedule can affect their biological clocks and hurt the quality of their sleep
  • Time demands - teenagers often take part in lots of activities, everything from sports to music to social activities. They also become more interested in TV, computers, the media and Internet - all of which can lead to difficulty falling asleep. In particular, watching TV close to bedtime has been associated with sleep problems
  • Early start times - some schools start class early and this may play a role in sleep deficit because the biological rhythms become out of sync with typical school routines. For example, teens that fall asleep after midnight may still have to get up early for school, meaning that they only had 6 or 7 hours of sleep
  • Insomnia - this is when someone has trouble falling or staying asleep. The most common cause of insomnia is stress, however all sorts of things can lead to insomnia, including physical illness, pain, headache, emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that's too hot, cold, or noisy). It's common for everyone to have insomnia from time to time, however, if insomnia lasts for a month or longer, it is best to seek professional help such as a doctor, psychologists, or Kids Helpline counsellor

Consequences of poor sleep in teenagers

Research has found that insufficient sleep can have the following negative effects for teens:

  • Poor school performance - ongoing sleep deprivation can cause memory and concentration problems resulting in difficulty learning and poor academic performance
  • Negative moods - too little sleep may contribute to mood swings, anger, sadness, depression and behavioural problems
  • Increased stimulant use - to deal with tiredness and drowsiness caused by sleep deprivation, some teenagers use alcohol, caffeine, nicotine and some illicit stimulant drugs which can make things worse
  • Increased risk of accidental injuries and death - drowsiness and fatigue have been identified as the principal cause of many traffic accidents involving teens and young adults
  • Physical illness and weight gain - sleep deficit can impair our immune system leading to more frequent illnesses. It can also contribute to weight gain because a sleep deprived person is more likely to crave unhealthy food like sweets or fried food

How can I get more sleep?

Here are some things that may help you to sleep better:

  • Make sleep a priority! Even mild sleepiness can have a negative impact on your mood and impact on your life. Decide what you need to change to get enough sleep, make an action plan and stick to it. Keeping a sleep diary can also help
  • Establish a regular bedtime and waking up schedule - try to maintain this schedule as closely as you can on weekends and vacations. A consistent sleep schedule will allow your body to get in sync with its natural patterns
  • Wake up with bright light - bright light in the morning signals to your body that it's time to get going
  • Develop a calming bedtime routine - focus on quiet, soothing activities, such as reading, or listening to soft music or having a warm bath
  • Keep the lights low - if you are feeling tense, relaxation and stress management techniques can help you enter a calmer state
  • Don't nap too much - naps of more than 30 minutes during the day or too close to bedtime can interfere with your regular sleep
  • Create the right sleeping environment - people sleep best in a dark, quiet room that is slightly on the cool side
  • Exercise regularly - but try to avoid rigorous exercises late in the evening
  • Avoid stimulants - don't drink beverages with caffeine, such as coke, tea or coffee, after 4 pm. Nicotine is also a stimulant, so quitting smoking may help you sleep better. Drinking alcohol in the evening can also cause a person to be restless and wake up during the night

When to seek help for sleep problems

  • If your sleep doesn't improve by using self-help strategies
  • If you are feeling consistently tired, moody or angry
  • If you are experiencing major problems at home, work, or school as a result of poor sleep
  • If you have disturbed sleep almost every night and it is getting worse

Where to get help

  • Parents, carers or a trusted adult
  • Kids Helpline by phone or online, on the details below
  • School counsellor
  • Your GP or doctor

Remember, if you need to talk to someone you can call Kids Helpline 24 hours a day, 7 days a week on 1800 55 1800, or use our web or email counselling services.

References

  • National Sleep Foundation, Washington DC: "Adolescent sleep needs and patterns" - Research report and resource guide, 2000
  • A.Wolfson and M. Carskadon: "Sleep Schedules and Daytime Functioning in Adolescents", Child Development, August 1998, vol 69, number 4
  • Brown et al: "Adolescence, Sleepiness and Driving", Sleep Research 1996, vol 25

Published: 28 February 2011