Most of the teens including myself find themselves staying late it may be by streaming Netflix or by scrolling Instagram, or by a chain of intriguing thoughts and of course video games but all of these things are connected at one point and psychologically it’s called Teenage Insomnia.
70% of teens don’t get the recommended amount of sleep, between 8 and 10 hours.
The problem could be insomnia. What are some signs that teens are experiencing insomnia? Some of them may nod off in class or while driving because they are tired during the day. They may have trouble staying alert in class, or they may be moody and irritable. During the week, they may have trouble getting up early or fall asleep late.
The problem of insomnia might look casual and normal but it has many adverse effects for example Accidents or injuries, Obesity, High blood pressure, Diabetes, Depression, Suicidal thoughts, or self-harm.
Why Some Teens Get Insomnia?
Every individual has an internal clock that regulates their circadian rhythms -- the cycle of when they sleep and wake up. Teenagers' internal clocks undergo changes during puberty. It is possible that their circadian rhythms naturally shift about 2 hours later, so they feel the need to go to sleep later.
It has been found that teens produce melatonin later at night than children or adults, a hormone that helps you fall asleep. This may cause them to stay up later.
Schedules, schools, and stress. Teens' schedules and school assignments can interfere with their sleep. Overuse of screens and most important online classes even aggravated the problem.
Additionally, high school may put extra pressure on teens to stay up late to finish homework or study for exams. Teenagers often suffer from stress. Whenever they think about school or dating, they may be anxious. Insomnia is often caused by stress.
Teenagers who drink caffeine-containing beverages during the day may have difficulty sleeping at night if they drink them to stay alert during the day. There is caffeine in teas, coffees, and energy drinks as well.
Medications: A teenager's sleep patterns may be disrupted by prescription stimulants, sedatives, and steroids.
Devices: Teenagers are often logged on to their tablets or smartphones a lot. Texting or posting on social media late at night is their favorite activity. After turning off their devices, they still find it difficult to fall asleep because of the screen light they emit.
Medical Conditions That Cause Insomnia
The symptom of insomnia can be caused by many diseases.
Occlusive sleep apnea (OSA): Teenagers may suffer from sleep apnea, a breathing disorder. They may occasionally wake up in the middle of the night gasping for breath, snoring loudly, sweating, or having trouble breathing because tissue blocks their airways during sleep. This can lead to fatigue in the daytime if they don't get enough sleep at night. Teenagers who are overweight or obese are more likely to suffer from OSA.
Narcolepsy: Narcolepsy is a sleep disorder that is less common among teens, but serious as well. In some cases, symptoms may first appear as early as 15 years of age. Teenagers may not be diagnosed with narcolepsy. The narcoleptic may wake up suddenly in the middle of the day. Their muscles may become tense or lose control (cataplexy), or they may have nightmares that are unusual in nature.
Sleepwalking: Sleepwalking is common among teens. The odds are higher if they're feeling stressed or sick. Often, they will go back to bed on their own, but you may need to gently guide them so they don't get hurt.
GERD: The stomach acid may move up into teens' throats when they lie down with gastroesophageal reflux disease (GERD). The symptoms of GERD include heartburn, a painful condition that keeps you awake at night.
Asthma: If asthma isn't well controlled by medications, teens may wake up frequently during the night coughing and gasping for air.
Teenagers who are depressed may have mood swings or worry about school that keeps them up at night. Depression can exacerbate sleep problems for teens suffering from this serious mood disorder.
What You Can Do to Help Your Teen Sleep Better?
Those who suffer from insomnia should consult their family doctor. They are able to diagnose conditions causing insomnia. Getting your teen treated by a sleep specialist helps to further diagnose and treat the condition.
Make sure your teen gets permission from his or her doctor before using OTC sleep medicine. There is no long-term cure for insomnia with these drugs.
Your teen will sleep better if you make the following changes at home:
A restful atmosphere should be created. You should get your teen to relax about 30 minutes before bedtime by listening to soothing music, reading, or taking a hot shower.
Stimulants should be avoided. Encourage your teens to avoid caffeinated beverages, chocolate, and sugary sodas after 4 pm. Teenagers can stay awake later if they consume these foods and drinks. You should also check if your teen is secretly drinking alcohol or smoking, which can affect sleep.
Eat before going to bed. Teens can stay awake if they eat heavy meals late at night. A light snack should suffice for hungry teens before bedtime.
Decide how often you will screen. At least 30 minutes before bedtime, teens should turn off their phones, computers, or other electronic devices. It can be difficult to sleep when you are surrounded by a screen light. It is also possible to wake them up through text messages or notifications. Make sure they don't use their phone in the bedroom until morning or turn it off.
Activities that are healthy during the day. Teenagers who engage in physical activity during the day are likely to sleep better at night. Teenagers with an internal clock also benefit from sunlight exposure. Teenagers may need an occasional nap in the afternoon when they haven't slept well, but try not to let them become dependent on naps for sleep.
Sleeping in should be discouraged. Weekend mornings are not the same for all teens, but they shouldn't sleep in for too long. Weekend wake-up time should not be more than two hours later than weekday wake-up time. Their sleeping schedule will be improved as a result.
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