Sleep is incredibly important for both physical and mental health. A new study shows that sleep deprivation among teens can lead to mood disorders such as depression, anger and low energy.
The effect of mood disorders
Research has helped us understand that mental illness often begins in adolescence, with nearly 22 percent of teens suffering from some form of mood disorder. Unfortunately, the stigma associated with mental illness often prevents teens from seeking help for their emotional disorders. For the same reasons, parents are reluctant to get help for their teenage children unless a condition becomes particularly pronounced.
While there are many different mood disorders that affect teens, the most common conditions include depression, uncontrolled anger, eating disorders, ADHD, and oppositional defiant disorder. In general, the following changes in a teen’s lifestyle or behavior indicate the onset of some type of emotional health disorder:
- Trouble sleeping
- Loss of energy
- Difficulty concentrating
- No appetite
- No motivation
- Depression and suicidal thoughts
Sleep deprivation increases the risk of mental problems
A recent Australian study into the impact of sleep on teenagers confirmed that sleep deprivation adversely affected the mental health of teenagers. In the study, teenagers aged 15 to 17 were divided into three groups. One group was allowed to sleep a maximum of five hours, while a second group was allowed to sleep 7.5 hours. The third group slept 10 hours each night. Each day, the teenagers’ moods were assessed by a research team upon waking.
Each teen’s mood was measured using a scaled system that allowed each subject to rate their feelings of anxiety, anger, confusion, fear, happiness, and energy. The teens who were restricted to five hours of sleep most often described their emotional state as depressed, confused, or angry. This group also reported feeling less happy or energetic.
The group that got 10 hours of sleep each night reported feeling happy most of the time. None of the subjects in either group reported a change in feelings of anxiety or fear during testing. Additionally, the group that got 7.5 hours of sleep each night showed no noticeable changes in their mood.
The researchers involved in the project noted that recent statistics confirm that emotional health problems, including mood disorders, are more common in teens who do not get enough sleep. The researchers believe that more sleep is effective in helping teens reduce their risk of mental illness. Suffering from sleep deprivation over a longer period of time can also increase a teen’s risk of a long-term mental health problem. Simply making sure your teen gets more sleep may be enough to correct emerging emotional health problems before they become serious.
Sleep Tips for Teens
Know when to turn off your screens
We get it, social media and all, but your screens suppress the production of melatonin in the body. This hormone ensures that the body knows that it is time to go to sleep. How can you easily manage this? A charging station for all electronic devices in the living room is a good, easy example.
Moderate caffeine consumption
Even going to Starbucks in the evening is not such a good idea if you want to sleep well and soundly. So limit your caffeine intake to preferably the morning, otherwise to the afternoon.
Why? It takes 6 hours for caffeine to leave the body. Therefore, there is a very high possibility that the caffeine is still in your system when you want to go to sleep. This can have adverse effects.
Check your bedroom
The environment in which you sleep influences how easily and well you sleep.
You need to make sure that your teen’s bedroom is as comfortable as possible for them. Check that their mattress is firm and comfortable. You should also make sure that the sheets, comforters, blankets, and pillows are all soft and cool.
Bedroom temperatures should also be kept on the cooler side. Typically, around 65 degrees is ideal to promote a good night’s sleep. Finally, make sure the bedroom is dark and quiet to help your teen fall asleep quickly and sleep through the night.
Source: www.chronobiology.com
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