Student Article
How Social Jetlag Is Depriving Teens of Vital Sleep
Adolescence (noun): The period of life when a child develops into an adult.
Social jetlag (noun): Feeling tired because of changes in sleep schedule.
Obesity (noun): A condition of being very overweight.
Depression (noun): A feeling of sadness that lasts for a long time.
Deprivation (noun): The lack of something that is needed.
Ever wondered why you feel exhausted in the morning even after a full night's sleep? As we age, our sleep needs change. Teenagers, aged 14 to 17, typically require around 8 to 10 hours of sleep per night, which is similar to adults who need 7 to 9 hours.
Why teens sleep differently
During adolescence, sleep timing shifts later, making early bedtimes and wake times challenging. This phenomenon occurs globally among teenagers and even in other mammals.
Early school = not enough sleep
Due to early school start times, teenagers often have to wake up before their natural sleep cycle ends, leading to insufficient sleep during the week. On weekends, they tend to sleep in to compensate for lost sleep, resulting in a shift known as "social jetlag." Social jetlag can cause symptoms similar to jetlag and is linked to issues like obesity and depression.
Social jetlag arises because teenagers' natural sleep patterns don't align with early school schedules. When teenagers stay up late and wake up early, they miss out on essential sleep. This can impair their ability to concentrate in school and affect their mood and overall health.
How to feel more rested
To mitigate social jetlag, it's recommended to allow some flexibility in weekend sleep schedules but keep wake times within two hours of the weekday routine. This helps recover from sleep deprivation while minimizing the effects of social jetlag. Maintaining a balanced diet and regular exercise can also enhance sleep quality.
Creating a calming bedtime routine can signal to your body that it's time to sleep. Avoiding screens before bed and keeping your bedroom cool and dark can facilitate falling asleep and staying asleep. Understanding the importance of sleep and making conscious efforts to improve sleep habits can significantly benefit teenagers' health and well-being.
© Alice Gregory / Our Media
Adolescence (noun): The period of life when a child develops into an adult.
Social jetlag (noun): Feeling tired because of changes in sleep schedule.
Obesity (noun): A condition of being very overweight.
Depression (noun): A feeling of sadness that lasts for a long time.
Deprivation (noun): The lack of something that is needed.