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Bayley Rolfe

4 November 2014

English Paper

Ms. Enget

Teenage Sleep Deprivation

Most teens are deprived of their needed amount of sleep. Statistics show that the majority

of teens in high school are sleep deprived. This is a big problem because sleep deprivation has a

number of physical and mental negative effects on teens. The causes are numerous, and

teenagers are not entirely at fault for their own lack of sleep.

Teenagers should average about nine hours of sleep per night (Adolescent 1). Looking

at a study published in The Journal of Adolescent Health, only 8% of high school students in

the United States get the recommended amount of sleep per night. In the same study it was

found that 23% of students get six hours of sleep and 10% get barely five hours of sleep (Garey

1). In another study, half of the students observed showed the same symptoms as patients with

narcolepsy, a sleep disorder causing extreme sleepiness and sleep attacks, and those students

entered REM stage of sleep immediately after falling asleep. Falling directly into REM sleep is

not good; REM sleep is the deepest stage of sleep in which limbs become temporarily paralyzed

and heart rate and blood pressure increase (Stages 1). Clearly, the statistics show lack of sleep

is widespread among the teenage population and is a serious health issue.

Many things are thought to be the cause of a teenagers sleep deprivation, but the main

problem is something that one can not fix; their biology. A study at Stanford states, In late

puberty the body secretes a sleep related hormone called melatonin at a different time than it

normally does. This changes the circadian rhythms that guide a persons sleep wake cycle
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(Adolescent 1). Due to the change in melatonin release, their internal clock shifts about two

hours. A teen who was previously able to go to bed at nine now naturally goes to bed at eleven,

but that same teen is not able to sleep in another two hours to make up for the two hours lost the

night before (Sleep1). The average teens natural time to fall asleep is 11:00 PM or later; their

internal clock is set in that way, so teens are essentially in a different timezone than everybody

else (Garey 1).

In addition to biological reasons, typical daily life of a teenager contributes to sleep

deprivation. In some places, school starts before 7:30 AM, meaning students may be getting up

as early as five in the morning to get ready and commute to school (Sleep1). Many teenagers

are overscheduled, and try to cram too many things into one day. Practices or meetings for

extracurricular activities, like sports, organizations, and arts usually take place after school

eliminating free time after school. Consider that each day the student must complete his or her

after-school practice or meetings, have supper, do homework and chores, and have a normal

social life. A typical day leaves very little room for the nine recommended hours of sleep.

Technology adds a lot to teen sleep deprivation. It is not only social networking and

games that keep them up, it is the the light that is released from the screens. The glow coming

from screens has a certain frequency, it is also known to be called blue light. When that

frequency of light hits the receptors in the eye, the receptors tell the brain to release less

melatonin, the sleep related hormone. This causes teens to not feel as drowsy as they normally

would at night (Garey 1).

Sleep deprivation has many negative effects on teenagers. Sleep deprivation lowers

creativity and memory, in turn, students that are sleep deprived may have greater difficulties

learning. Sleep deprivation causes stress and teens already have a difficult time dealing with
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stress (Adolescent 2). Teens are usually irritable, have low self confidence, and experience

mood swings, sleep deprivation makes it worse. Not getting enough sleep can put a teens

immune system at risk and make them more susceptible to serious illnesses (Adolescent 2).

When teens are sleep deprived they become drowsy more frequently. They tend to become

sleepy between the hour of three and four in the afternoon, around the time school ends, which

can mean dangerous drowsy driving. Teens who are sleep deprived can have problems with their

attention span, memory, reaction time, and creativity, and they are more likely to engage in risk

taking activities (Sleep 1). Sleep deprivation can also cause depression and lack of enthusiasm.

Tired teens may not be as good at sports because reflexes are slowed, attention is shortened, and

they do not have as much of a passion to play. (Teenagers 2).

Teenage sleep deprivation is a big problem, but luckily it can be prevented. Oversleeping

on the weekends is not part of a healthy sleeping pattern. Even though a person may think they

are catching up on sleep by sleeping in, they are setting themselves up for sleep deprivation. For

example, sleeping in until noon on Sunday will affect a persons ability to fall asleep at a decent

time that night, resulting in a sleep deprived Monday. Experts say that one way to catch up on

sleep is to take 15 to 20 minute power naps in the early afternoon, never after five in the evening

(Sleep 2). Another healthy habit is to set time limits for after school activities, such as

homework, free time, and even breaks. Doing this makes sure that one does not get caught up in

one thing and lose track of time. Practice the same bedtime routine every night to allow ones

brain to associate a routine with sleeping. Avoid any activities that may over stimulate ones

brain about an hour before one plans to sleep, including loud music, games and exercise. Wind

down during the hour before sleep, doing things that relax the brain, such as reading, taking a
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warm bath or drinking something warm (Teenagers 2). Avoid caffeine after four in the

afternoon to make certain that there is none in ones system at the time of sleep (Adolescent 2).

Sleep is important for students to function properly. Because there is no single cause, no

single action would be a solution to the issue of sleep deprivation. It is important for not only

schools to be aware of these facts, but also parents and teenagers themselves. There are

numerous negative effects, both physical and mental, that can be avoided by making some

simple changes to teens lives. By setting good sleep habits, students can ensure their teenage

years are healthy and productive.

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Works Cited

Adolescent Sleep. Sleep Well., 21 Oct. 2014.

web.stanford.edu/~dement/adolescent.html

Garey, Julian. Why Are Teenagers So Sleep Deprived? Child Mind Institute. 21 Oct. 2014

www.childmind.org/en/posts/articles/2014-6-10-teens-starved-

School Start Time and Sleep. National Sleep Foundation. 20 Oct. 2014

Sleepfoundation.org/sleep-news/school-start-time-andsleep

Sleep in Adolescents (13-18 years). Nationwide Childrens. 21 Oct. 2014.

www.nationwidechildrens.org/sleep-in-adolescents

Stages of Sleep. Sleepdex. 10 November 14.

www.sleepdex.org/stages.htm

Teenagers and Sleep. Better Health Channel. 21 Oct. 2014

www. betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/teen

Wake Up Calls (Fast Facts). Start School Later.net, 21 Oct. 2014

www.startschoollater.net/wake-up-calls-fast-facts.html