Living in a world dominated by a constantly busy schedule, teens often neglect a very important aspect of a healthy lifestyle: adequate sleep.
According to research data, around 35 per cent of 12- to 17-year-old Canadians get less than eight hours of sleep each night. The percentage is even higher in adults.
It is recommended that teens get around nine hours and 15 minutes of daily rest.
Sleep deprivation is a serious problem affecting Canadians across this country. While sleep deprivation can leave a teen feeling tired and restless, many other negative effects also follow from lack of adequate sleep.
The obvious ramifications of sleep deprivation include decreased concentration and focus, and changes in behaviour. But sleep deprivation can also lead to increased risk of cardiovascular disease and diabetes, and a higher level of risky behaviour, including drug use or involvement in fights. It can even lead to greater consumption of unhealthy foods and dangerous driving. In fact, according to statistics, “drowsy driving” leads to the death of 400 Canadians per year.
With school, part-time jobs, and extracurricular activities, it can become difficult for teens to manage their schedule. Sleep is usually the first to be sacrificed when faced with an upcoming exam or project.
But it isn’t only a busy lifestyle that causes sleep deprivation. Using devices such as cellphones and video games late into the night can also cause problems. On top of this, a natural change in the circadian rhythm, or internal clock, of teenagers makes it difficult for teens to fall asleep early.
Some schools across Canada have even addressed this by shifting the start time of school. Research suggests that such changes have many positive effects.
Nevertheless, this is still an ongoing issue of debate and teens need to make better decisions in regards to sleeping and getting adequate rest. Thus, while their sleep patterns may not be fully in their control, teens can take important steps to better prepare themselves for a restful night.
Experts suggest that teens try to avoid caffeinated drinks close to bedtime. They should also try to limit their use of tech devices like TVs and computers an hour before going to bed. “Sleep texting” should be avoided.
Adopting a regular sleep schedule is also vital. Many teens try to make up for lost sleep on weekends. However, studies have found that “sleep debt” cannot be reversed.
I have found that using a planner or other scheduling device to organize and arrange study times helps prevent last-minute cramming and all-nighters. With a little bit of time invested in creating a weekly and monthly schedule, one can easily avoid such situations.
The power of sleep should not be underestimated. In our bid to complete multiple tasks and duties throughout the day, we may just be neglecting some of the most important aspects of our lives. With a little bit of pre-planning, teens can get adequate sleep.
Japreet Lehal is a student at Simon Fraser University Surrey. He writes regularly for The Leader.