The switch to winter (standard) time on November 2nd in the United States provides an opportunity to improve sleep quality, especially for adolescents. Brighter mornings can help regulate sleep schedules, allowing young people to wake up more easily. While it may initially seem confusing, the important thing is to take advantage of this time so that the biological clock can use its full potential for health. This can be especially helpful for teenagers who are chronically sleep-deprived, notes National Public Radio (NPR) in the US, where three out of four high school students don't get enough sleep, according to the Centers for Disease Control and Prevention (CDC). The Biology of Adolescent Sleep: Teenagers face unique challenges in regulating their sleep due to their circadian clock, which tends to make them want to stay up later. This phenomenon is accompanied by sleep pressure that increases more slowly as they enter adolescence. According to experts, lack of sleep among teenagers has negative effects on their mood and behavior. Chronic sleep deprivation can exacerbate problems such as impulsivity and irritability.

Challenges of the School Environment

Early start times at schools often clash with the biological rhythms of adolescents. In this regard, Dr. Sanjay Patel, a sleep medicine specialist at the University of Pittsburgh Medical Center and father of 15-year-old twins, mentions that class times are a critical factor in the difficulty young people have in getting the rest they need.

Extracurricular activities and homework load also contribute to sleep deprivation. Researcher Mary Carskadon, at Brown University, argues that it is important to rethink these demands to promote better rest.

Strategies for Improving Sleep

Sleep specialists suggest that parents help their children adopt healthy habits, such as avoiding the use of electronic devices before bed and maintaining a consistent sleep routine.

Sleep doctors, such as Dr. Rafael Pelayo, who works with adolescents at the Stanford Medicine Sleep Medicine Center, recommend encouraging sleep. teenagers to wake up with enjoyable activities that allow them to appreciate the morning light.This can facilitate a transition to healthier schedules and improve their overall well-being.

On the other hand, it is important for teenagers to limit naps to 30 minutes to avoid disrupting their sleep cycle.

Maintaining a consistent wake-up time every day, even on weekends, is essential for restful sleep.

Long-term effects of sleep deprivation in adolescents

The long-term effects of sleep deprivation in adolescents include significant physical, mental, and behavioral impacts. Adolescents need approximately 9 hours of sleep per night for proper brain development, but nearly 70% do not get this amount, leading to chronic fatigue and grogginess that impair their ability to think, learn, regulate emotions, and socialize.

This chronic sleep deprivation increases the risk of injuries, traffic accidents, impulsive behavior, stress, anxiety, and depression, and can trigger or worsen mental health disorders such as depression.

Furthermore, prolonged sleep deprivation can affect physical health by increasing the risk of obesity, type 2 diabetes, hypertension, and cardiovascular disease, as well as weakening the immune system. These problems impact academic performance, self-esteem, and the overall quality of life of adolescents, and are not a normal part of development, but rather preventable and treatable consequences with good sleep habits and adequate support. The best times to sleep: Most experts agree that adolescents need between 8 and 10 hours of sleep each night for proper physical, mental, and emotional functioning. However, young people's sleep patterns tend to be delayed due to changes in their biology and social and academic demands, making it difficult for them to get enough sleep at appropriate times. Recommended bedtimes and wake-up times: Factors that influence optimal sleep schedules: You may also be interested in: Sleep specialists, such as Dr. Rafael Pelayo, who works with adolescents at the Stanford Medicine Sleep Medicine Center, recommend encouraging teenagers to wake up with enjoyable activities that allow them to appreciate the morning light. This can facilitate a transition to healthier schedules and improve their overall well-being. Furthermore, it is important for teenagers to limit naps to 30 minutes to avoid disrupting their sleep cycle. Maintaining a consistent wake-up time every day, even on weekends, is essential for restful sleep. Long-term effects of sleep deprivation in adolescents include significant physical, mental, and behavioral impacts. Teenagers need approximately 9 hours of sleep per night for proper brain development, but nearly 70% don't get this much, leading to chronic fatigue and grogginess that affect their ability to think, learn, regulate emotions, and socialize. This chronic lack of sleep increases the risk of injuries, traffic accidents, impulsive behavior, stress, anxiety, and depression,and can trigger or worsen mental health disorders such as depression. Furthermore, prolonged sleep deprivation can affect physical health by increasing the risk of obesity, type 2 diabetes, hypertension, and cardiovascular disease, as well as weakening the immune system. These problems impact academic performance, self-esteem, and the overall quality of life of adolescents, and are not a normal part of development, but rather preventable and treatable consequences with good sleep habits and appropriate support. The best times to sleep: Most experts agree that teenagers need between 8 and 10 hours of sleep each night for proper physical, mental, and emotional functioning. However, young people's sleep patterns tend to be delayed due to changes in their biology and social and academic demands, making it difficult for them to get enough sleep at appropriate times.

Recommended bedtimes and wake-up times

Factors that influence optimal sleep schedules

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