With an active 17-year-old and 13-year-old at home, I have a deep understanding of how busy life is. And not just for parents, but for the adolescents who have added pressures daily to their short 24-hour day. Sports, extracurricular activities, social life, academics, and working their first jobs, sleep often takes the backseat.
Recent studies are telling parents and guardians that to achieve so much in one 24-hour day that quality sleep is one of the most powerful tools you have to boost your brain function and thrive during these crucial years. The link between sleep and cognitive abilities like memory, focus, and problem-solving is undeniable, especially during adolescence, a period of significant brain development.
When you consistently skimp on sleep, you’re essentially running your brain on low power, hindering its ability to perform at its best.
Your Body Clock
Adolescence brings about a natural shift in your body’s internal clock, also known as the circadian rhythm. This biological clock regulates your sleep-wake cycle, and during the teen years, it tends to shift later. Teenagers naturally feel sleepy later in the evening and wake up later in the morning. This biological reality often clashes with early school start times, leading to a chronic state of sleep deprivation for many adolescents.
Many school districts are even reviewing their start times to avoid the early morning rush for better academic performance, and especially for sleepy high schoolers driving to school.
According to research highlighted by the Developing Adolescent UCLA website, this shift is due to changes in the release of melatonin, a hormone that signals sleepiness. Expecting teenagers to easily fall asleep early can be like asking a night owl to become an early bird overnight: it goes against their natural biological programming. This makes it even more crucial to prioritize sleep within this shifted window to ensure your brain gets the rest it needs.
Sleep As Fuel
The benefits are numerous of how sleep affects an adolescent’s day and directly affects their ability to succeed academically and beyond.
- Sleep plays a vital role in transferring information from short-term to long-term memory. While you sleep, your brain replays and strengthens the neural connections associated with what you’ve learned during the day. Skimping on sleep disrupts this process, making it harder to recall information for that big test or presentation. As reported by Neuroscience News, studies show a clear link between sufficient sleep and improved cognitive performance, including memory.
- Lack of sleep could be a major culprit to adolescents feeling foggy and fatigued in the morning. Adequate sleep is essential for maintaining attention, focus, and concentration. When you’re well-rested, you’re better able to stay engaged in learning, process information effectively, and avoid distractions. Research from the University of Cambridge indicates that adolescents who sleep longer tend to perform better on cognitive tasks that require focus and attention.
- A well-rested brain is a sharper brain. Sleep allows your brain to process information and make connections, leading to improved problem-solving skills and better decision-making abilities. When you’re tired, your judgment can be impaired, and you may struggle to think clearly and logically.
- Sleep isn’t just about cognitive function: it also significantly impacts your emotional well-being. Insufficient sleep can lead to increased irritability, mood swings, and difficulty managing stress. A well-rested brain is better equipped to handle the emotional challenges of adolescence.
Prioritizing Sleep
Given the vital role sleep plays in adolescent brain function, it’s essential to develop healthy sleep habits.
Try to go to bed and wake up around the same time to regulate your body’s natural sleep-wake cycle. Wind down before bed with calming activities like reading, yoga, or listening to soft music. Avoid screen time at least an hour before bed, as the blue light emitted can interfere with melatonin production. Set a timer on your phone as a reminder. Make sure your bedroom is dark, quiet, and cool. Invest in comfortable bedding to create a restful space.
It’s tempting to stay up late with friends, but remember that consistently sacrificing sleep will ultimately impact your ability to enjoy and succeed in those social interactions and other aspects of your life.
If you’re consistently struggling to get enough sleep, talk to your parents, a school counselor, or a doctor. There may be underlying issues that need to be addressed. The National Heart, Lung, and Blood Institute (NHLBI) highlights the importance of addressing sleep issues for overall health and well-being in teenagers. The Alaska Sleep Clinic is here to partner with you for your free consultation.
