How much sleep do you really need? (Teen Sleep Needs) Let's talk about this!

Today we are going to talk about a very important topic for you. That is sleep. Especially for someone as young as you, how valuable sleep is, how much sleep you need, why sometimes you can't get enough sleep, and what you can do to sleep well. Because, just like preparing for an exam or thinking about winning a game, good sleep is essential to your success in life.

Why don't you young people get enough sleep?

Young children often complain to adults that they stay up late at night, wake up late for school, and sometimes fall asleep in class. But the truth is, your sleep patterns are a little different than those of younger children and adults.

When you're young, your body's natural biological clock , which we call the `` Circadian Rhythm ,'' is being re-established. Think of it this way: you have a clock inside your body that tells you when to go to sleep and when to wake up. When you're young, this clock goes back a little bit. That means you start going to sleep later in the night and wake up a little later in the morning.

The main reason for this is the hormone `(Melatonin)` produced by your brain. This `(Melatonin)` is like a signal inviting you to sleep. This hormone is released more in your body at night, later than in children and adults. So, because of this, it is a little harder for you to fall asleep.

With this biological change, you are in a very busy time in your life.

• There is a lot of pressure to do well in school.
• It's hard to get ahead without studying.
• In addition, you may be doing sports, other outside activities, and perhaps even doing a small job for extra income. You need to find time for all of these.

Another big problem is the use of electronic devices . Your phone, tablet, computer… the light from these tells your brain, “It’s still daytime, stay awake.” So, texting with friends, playing games, watching videos, etc. until late at night makes it even later to go to sleep. Imagine, if you’re on your phone until 11 pm, how can you fall asleep quickly after that?

With all this, there's another reason why you might be lacking sleep in the early hours of the morning when school starts. You might be up after midnight and have to get up at 6 or 7 in the morning to go to school. That means you're getting 6 or 7 hours less sleep. Even though losing a few hours of sleep a day may not seem like a big deal, over time, this can lead to a significant sleep deficit .

Why is sleep so important?

Sleep is not just a way to relax your body and mind. It's essential to perform at your best. As a young person, you need sleep for the following reasons:

• Stay focused and study well at school: When you get enough sleep, it's easier for you to remember lessons, learn new things, and pay attention in class.
• Improve your athletic abilities: Getting a good night's sleep increases your strength, speed, and reaction time. Just like getting a good night's sleep the night before a cricket match, you can perform at your best the next day.
• Grow and develop normally: Your body's growth hormones are released most during sleep. So, sleep is very important for your height and body growth.
• Stay healthy: Getting enough sleep strengthens your immune system and reduces your risk of getting sick .

What happens if you don't get enough sleep? You may have to face a lot of unimaginable problems.

Let's look at some of the things that can happen if you don't get enough sleep:

• Your grades may drop while studying.
• Relationships with friends and family may be affected (because sleep deprivation can make you irritable and anxious).
• Drowsy driving can cause serious car accidents. This is a very dangerous thing.
• If you don't get enough sleep over a long period of time, that is, if you have a chronic sleep deficit, the following health problems can occur:
• Some health problems, for example , heart disease and obesity .
• Resistance to disease decreases (immunity decreases).
• Mental problems, for example , depressionSituations like this may arise or increase.

How do I know if I'm getting enough sleep?

Even if you think, “Oh… I sleep well,” you might need more sleep. See if these things happen to you:

• Is it hard to get up in the morning? Do you feel like sleeping in a little longer even after the alarm goes off ?
• Do you find it hard to focus on things? Do you feel like you can't focus when studying or in class?
• Do you fall asleep in class?
• Do you get angry easily, are you always anxious, or feel sad?

If these things are common to you, you may need a little more sleep. On average, a young person like you needs between 8 and 10 hours of sleep a night .

How can I sleep better?

Okay, so how do we find a solution to this sleep problem? Here are some things to try, they will help you get a good night's sleep.

Set a consistent time to go to bed and wake up.

Get into the habit of going to bed and waking up at the same time every day. Even on weekends, try not to move more than an hour or two from this time. This will help your body clock (Circadian Rhythm) start working properly.

Exercise.

Exercising daily can help you sleep better. However, don't exercise right before bed . Because exercising stimulates your body a bit, it can make it harder to fall asleep. Exercising around 4 or 5 in the evening is a good idea.

Do not take things containing `(Caffeine)` at night.

Avoid drinking beverages containing `(Caffeine)` like coffee, tea, and soda after dinner. `(Caffeine)` is a stimulant and can disrupt your sleep. Also, smoking and `( Vaping )` (which contain `(Nicotine)`) in the evening, as well as drinking alcohol, can disrupt your sleep and make it harder to fall asleep.

Create a calming environment, dim the lights.

Light is your brain's signal that it's time to wake up. So, stay away from bright lights (including phones, tablets, and computer screens) before you go to bed. Doing something like listening to calming music or meditating can help your body relax and prepare for sleep.

Put electronic devices aside.

Stop using your phone (including texting), tablet, computer, and TV at least an hour before bed . The blue light from these reduces your production of the hormone `(Melatonin)`, which means it delays sleep onset.

Don't sleep too much during the day.

Taking naps longer than 30 minutes during the day and sleeping too close to bedtime can delay sleep at night. A short ``power nap`` (about 20 minutes) during the day is fine, as it will help you feel refreshed.

Create a sleep-friendly environment

The best sleep is achieved in a dark, slightly cool room . If there are noises in your environment, you can use a ``white-noise machine`` (or a similar app) to reduce them. Or listen to natural sounds (like the sound of a stream, the sound of leaves rustling). Keep your bed sheets clean, and use a comfortable pillow.

What you need to remember from all this (Take-Home Message)

Simply put, for someone your age, a good night's sleep is not a luxury, it's a necessity .

Getting enough sleep is essential for your brain function, physical health, mental well-being, and the ability to successfully complete your daily tasks.

• Your goal should be 8-10 hours of sleep per night.
• Establish a consistent sleep schedule. This will help keep your body clock in check.
• Stay away from electronic devices before bed. It makes a big difference.
• Make your bedroom a place suitable for sleep. A dark, quiet, and cool place.

If you add these habits to your life, you will feel how refreshed and happy you can spend your day. If you have any problems, don't forget to talk to a trusted adult or a doctor. Have a good day!