Teenagers often disregard for their sleep schedule. This could be due to studies, social activities, a hectic after school schedule or using screen based devices. However the impacts of bad sleep can have a massive effect on a teens mental and physical health. 

Studies have shown that the average teen only gets about 6.5-7.5 hours of sleep compared to the 8-10 hours recommended. This lack of sleep can be the result of many factors or a singular large factor. 

A continious lack of sleep can lead to chronic (continious) sleep deprivation which can results in mental problems such as concentration difficulty, naps during class, short attention span and moodiness which can lead to depression and risk-taking behaviour. It can also cause physical problems such as slower reflexes, clumsiness, excessive daytime sleepiness and lower sporting ability due to tiredness. 

 

Factors which contribute to chronic sleep deprivation are:

- Use of screen based devices these devices emit 'blue light' which stimulates a part of the brain that releases melotonin which is the chemical used in our brain to go to sleep. Stimulation of this part of the brain stops the release of melotonin making it more difficult for the person on their device to go to sleep. It is especially harder if the activity that we are engaging with on the device is one that causes the brain to be busy such as texting, videogames and watching television. Even if the activity is one that is calm and soothing it can still cause disruption in the transition from awake to asleep.

- Hectic after-school schedule this can include studying, going to social events or a sports club. Some people can have too much compressed into one day and disregard their sleep in exchange for their activities being completed. Many students can disregard sleep due to studying. They believe that if they cram as much information into their brain then that will be able to ace the test they have the following day however lack of sleep can lead to troubles with memorising and recalling memories as wells as other issues.

- Hormonal time shift can also be a factor of sleep deprivation. This is where a teenagers body clock has been mover forward due to puberty hormones so therefore doesn't feel sleepy until 1 or 2 hours later. However the later sleep leads to less sleep as early schoolstarts don't allow teenagers to sleep the extra 2 or 4 hours they need.

 

Steps can be taken to prevent this. A few examples would be avoiding screens such as phones, TV or a PC at least an hour befre you sleep to allow the brain to properly release melotonin.

Avoiding stimulants such as energy drinks and caffeine will also help. Keeping a dark and comfortable sleep enviroment can help. Your brain's sleep cycle is mainly determined through exposure to light so try to stay away from devices right before sleep.

A sleep routine that you plan and stick to consistantly will also help you to avoid bad sleep and wake up refreshed and ready. Avoid staying up late to study or anything of the sort as late nights will undo your work. Make sure to have a comfortable mattress and a quiet, comfortable enviroment. 

Avoid drugs such as alcohol and cannabis as they can disrupt your sleep.