Imagine a classroom full of students, physically there, but
mentally and emotionally they are in their beds, sleeping. This is what it’s
like to be in an early morning class in the 21st century. These sleep deprived
teens are not only like this in school, but also in sports, extracurricular
activities and more. As a teen, I definitely know the repeated feeling of
stress and fatigue. I’ve heard endless complaints from peers around me about
being exhausted, and it obviously takes away from learning and our social
lives. School, extracurricular activities, stress, technology and sleep
patterns are causing extreme sleep deprivation and health issues in 21st
century teens. Later school start times, along with awareness of sleep
deprivation in teens among parents, teachers, coaches and teens themselves
would help resolve this problem. Like this topic? Follow it on Twitter @ehsteensleep
How do Teens’ Sleep
Patterns Affect their Sleep Quality?
Teens’ everyday lives, including their sleep patterns affect how
much sleep teens get each night. According
to Education Week, teens’ natural sleep cycles begin to shift as they hit
puberty. It’s normal for them to not be able to fall asleep until 11pm or later
(G. Caimey, 2013). Changes in teens’
bodies are not something that teens have a choice about, and should not be
punished for it. Many teens are not able to fall asleep until at least 11pm,
and adding on other stress, activities and homework adds to the level of sleep
deprivation in teens. This is where solutions such as later school start times
are essential to ensure teens are not punished for their bodies sleep cycles.
How teen bodies react with sleep deprivation and its causes cannot be changed,
but there are steps that can be taken to help teens get more sleep.
How Does Stress and
Pressures from Teens’ Daily Lives Affect Their Sleep?
Stress and pressures from school and other activities are an
essential cause of fatigue in teens Homework,
sports and other activities out of school provide higher levels of sleep
deprivation in teens. According to the Christian Science Monitor, "the
nation's youngest students are doing three times as much homework as is
recommended" (S. Caspari, 2015). The article then goes on to state,
"Kids are not going to give up their extracurriculars, but then they are
stuck with all this homework, so the things that get left out are actually
really important things like chores, family time, and sleep" (S. Caspari,
2015). Homework and sports have become increasingly overwhelming aspects of
teens lives. They are taking up more and more of teens’ time as the years
progress, and the value placed on sleep is decreasing dramatically. Sleep is
planned around all other activities, whereas everything really should be
planned around getting an adequate amount of sleep each night.
Technology and its Effect
on Teens’ Sleep
The 21st century is
making more and more progress in technology, and teens are becoming more and
more sleep deprived because of it. Technology heightens the effects of sleep
deprivation in teens, making it harder for teens to function in their daily
lives. According to the National Sleep Foundation, “97% of teens had at least
one electronic appliance in the bedroom. Having 4 or more was associated on
average with 30 minutes less sleep each night” (Carskadon, M. A., 2009). Also, results of the Australian Broadcasting
Corporation’s Big Sleep Survey proved that there were significant linear trends
between technology use and short sleep duration, later sleep onset and wake
lag. (Gamble, A. L., D'Rozario, A. L., Bartlett, D. J., Williams, S., Bin, Y.
S., Grunstein, R. R., & Marshall, N. S., 2014, 11). Technology is a growing tool in our society,
and although it can be used in many beneficial ways, cell phones especially are
keeping teens up at night and causing more lag in the morning.
How Does Sleep
Deprivation Itself Affect Teens?
Sleep deprivation causes
many health issues in teens, in addition to making them feel tired. The
National Sleep Foundation, or NSF, says that teens need at least 8 hours of
sleep per night, but only 15% of teens really get as much sleep as they need
(National Sleep Foundation., 2015). Furthermore, the NSF writes,
Not
getting enough sleep or having sleep difficulties can:
- Limit your
ability to learn, listen, concentrate and solve problems. You may even
forget important information like names, numbers, your homework or a date
with a special person in your life
- Make you more
prone to pimples. Lack of sleep can contribute to acne and other skin
problems;
- Lead to
aggressive or inappropriate behavior such as yelling at your friends or
being impatient with your teachers or family members;
- Cause you to
eat too much or eat unhealthy foods like sweets and fried foods that lead
to weight gain;
- Heighten the
effects of alcohol and possibly increase use of caffeine and nicotine; and
- Contribute to illness, not using
equipment safely or
driving drowsy. (National Sleep Foundation.,
2015)
Meanwhile, a journal
from Education Week states that, “sleep is critical to brain development, memory
function, and cognitive skills, especially among children” (G. Caimey, 2013).
These statistics prove that teens’ health is drastically affected by sleep
deprivation.
Advocate Your School
Offer Later Start Times
Later school start times are extremely helpful to ensure students
and teachers can be as efficient with their time as possible. Not only can they
help eliminate stress, they have been proven helpful to decrease the amount of
sleep deprivation teens face. I’ve been
fortunate to attend high school in Edina, MN, where ours was the first school
district in the US to change its start times because of medical research. The
district changed the start times from 7:20 am to 8:30 am in 1996. The later
start times found an increase in attendance rates, graduation class numbers,
and the students’ average GPA. Also, 92% of parents in Edina said their
students were “easier to live with” (Wahlstrom, 2014, 1-3).
What Can be Done to
Limit the Amount of Stress in Teens?
Students are overwhelmed
with the amount of homework and other outside activities they are responsible
to accomplish in a given day, weeknight, and even weekends. Teachers, coaches
and parents need to be educated to be aware of how much they are asking of from
teens.
Lesson Homework Loads: Homework should be
limited in order for teens’ sleep quality to improve. The Christian Science
Monitor quotes, “Homework should start at 10 minutes a night for first graders,
and increase in increments of 10 minutes per grade, culminating in two hours of
homework for 12th-graders" (S. Caspari, 2015).
Reasonable Sports
Demands on Time: The time we spend on sports and technology should be limited by
parents and coaches in order to reduce stress and sleep deprivation. Although
we embrace and value sports highly, many coaches and student athletes need to
take a step back and set their priorities straight. Sports are extremely
important, but without sleep nothing is possible, especially not high athletic
performance. I know, as I play Club and High School Volleyball. Coaches need to
be more conscious of how much time they are asking their -young student
athletes to commit to with regards to practices on school nights.
Parental Supervision on
Technology Distractions: I know it sounds not popular, but our parents also need to help us
teens get enough sleep at night. Parents should initiate rules about
technology, especially before bed time, particularly at a young age so that
teens are trained to get off their phones as soon as possible before bed in
order to help them to gain as much sleep as possible every night. I put my
phone on “do not disturb” and use a “self-control” app to avoid distractions
when I need to concentrate. I know technology is a useful, but we need to be
more aware of how much we are using it before bed. School, technology and
sports and very highly valued aspects of a teenage lifestyle, but there must be
a balance between them and mental and physical health in teens.
Sleep Habits That Work
Although my friends and I talk about being tired, we often don’t
know how to possess good sleep habits and get the most out of the little
amounts of sleep we do get. An important aspect of solving teen fatigue is
providing teens with good time management, to allow for deeper sleep, despite
the later bedtimes. I conducted a survey to further my research, and surveyed
around 35 teens ages 14-16. According to the survey, on average, students said
that they felt that sleep was a 9 on a scale of 1-10, when ranked the perceived
importance. Despite this, 91.4% of the participants replied that they do not
feel they get enough sleep at night, an average of only 7 hours. A journal from
Brown University also proves that teens have never been educated on good sleep
habits. The journal explains that many teens engage in unhealthy sleep habits.
For example, 97% of teens keep electronics in their rooms while they sleep, and
over 75% of students reported drinking at least
one caffeinated beverage per day. Teens should have less light at night and
more light during the day, and irregular schedules and inconsistent amounts of
light at different times in the day cause fatigue (Carskadon, M. A.,
2009, 4). Sleep is essential to teen lives, and most of us teens know that. In
fact, not only do teens know that sleep is essential, we want to get as much
sleep as possible. Yet, teens are still not getting as much sleep as they need.
This is partly because teens do not understand what they need to do to optimize
the effects of the sleep they are getting. By gaining understanding of what
good sleep habits are and how to implement them, students will be able to
understand what they can do to use their little sleep more effectively and feel
well rested.
Conclusion
In conclusion, teens in the 21st century have grown to be more and
more sleep deprived as the years go on, a result of extreme amounts of stress
in school and extracurricular activities, as well as technology and just teens’
bodies. Teens, coaches, teachers and other important people in teens’ lives
need to understand how much teens are asked to accomplish as well as learn to
be more aware of how much they are asking of their teen in order to ensure they
can get enough sleep at night. With proper information and awareness of this
issue, our community can benefit greatly and become much more efficient,
because teens will be awake and ready to take on whatever life throws at them.
Sleep deprivation in teens doesn’t just affect themselves, but those around
them and their community. Without sleep, teens are not able to function to our
full potential and contribute to our society.