Have you ever wondered why teenagers are constantly tired? There are a lot of things that can cause trouble sleeping.

Screens:

We all know that teenagers are often on their phones, but did you know that it can bring a lot of repercussions on the brain? Screens emit blue light which modifies the circadian rhythm (a 24-hour cycle)  by suppressing melatonin secretion. Melatonin is a hormone that your brain produces in response to darkness. Whenever you’re in contact with light or any screen, the production of this hormone will stop and you won’t feel tired anymore even if you are. 

Work:

In 2023, the government of Quebec put in place a new law for teenagers, between fourteen and sixteen years old, who would like to work. “They will be able to work 17 hours per week but no more than 10 hours from Monday to Friday, excluding holidays,” said Mister Jean Boulet, minister of work. Nowadays, teens want a job at a very young age but it can affect their sleep and studies. Some students finish their shifts very late, so when they get home, they either don’t have time to do their homework, or go to bed very late.” This new rule will ensure that they devote themselves first and foremost to their first job: being a student,” maintains M. Boulet.

Stress and anxiety:

Every person faces stressful life situations. Sleep problems may develop depending on the person’s ability to manage periods of stress. People with an anxiety disorder (11% to 19% of teenagers) often experience insomnia, where they are overwhelmed by their worries, thus delaying falling asleep or generating nighttime awakenings. In 2010, Dr. Hélène Bouvier, a psychiatrist at the Anxiety Disorders Intervention Clinic (ADIC) at Rivière-des-Prairies Hospital,  did a study on the sleep of nineteen teenagers with anxiety and compared it with youths who don’t have any particular disorder.” I concluded that 56% have difficulty sleeping and 26 % respectively,” said the psychiatrist.

Consequences of lack of sleep:

If a teenager or any person doesn’t sleep enough, it can bring a lot of physical and even mental issues. It can bring some mood disorders like irritability and also difficulties managing emotions. Having trouble staying concentrated, not being motivated, or even losing memory can be because you lack sleep. If you ever get sick or have frequent infections, it might be because your immunity system doesn’t have the rest it needs. Your immunity system is a crucial part of your body, it’s the one that produces antibodies.

Advice to sleep better:

There are some tricks and advice to help you sleep a lot better. It would help if you never went on your phone or any screen at least 30 minutes to an hour before bed. Exercising and moving during the day is also a solution to feeling more tired at night. A balanced diet can help, meaning you shouldn’t go to bed with your stomach too full, but also not empty. If you ever feel tired during the day, you can nap for not more than 20 to 30 minutes, or else you will feel as exhausted as before the nap. Always remember that a good night’s sleep lasts 8 to 10 hours.