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America is in a state of chronic sleep deprivation. This is associated with the popularity of social media and the imbalance of modern work-lives. Sleep deprivation contributes to diseases and decreased cognitive function.
America is in a state of chronic sleep deprivation. This is associated with the popularity of social media and the imbalance of modern work-lives. Sleep deprivation contributes to diseases and decreased cognitive function.
What happens when you sleep?
What happens when you sleep?
There are four stages of sleep that repeat until you wake up (Source: Sleep Foundation):
N1 sleep: 1-5 minutes of transition from being awake to being asleep
N2 sleep: 10 minutes - 1 hour when brain activity, heart rate, and breathing rate slow down
N3 sleep: 1 hour - 2 hours of deep sleep in which the brain processes new memories and forms the neuro connections in "delta waves." At the same time, the body is repairing muscles, bones, and cells.
N4 sleep: 1 hour - 90 minutes of REM (rapid-eye movement) sleep in which one has vivid dreams while the brain cleans out unnecessary information
When you do not get enough sleep, all of these stages are not properly completed. After a day or two of inadequate sleep, the next night has a disproportionately-sized N4 stage (REM) in which your brain will be too active, leading one to wake up tired, irritable, and more anxious or depressed than before.
Teenagers need 8-10 hours of sleep.
Teenagers need 8-10 hours of sleep.
0-3mo = 14-17 hrs
4-12mo = 12-16 hrs
1-5yr = 10-14 hrs
6-12yr = 9-12 hrs
13-18yr = 8-10 hrs
18+yr = 7-9 hrs
Reportedly more than 70% of teenagers don't reach those numbers. Nearly 60% of middle schoolers do not get adequate sleep, either.
Effects and risks of student sleep-deprivation:
Effects and risks of student sleep-deprivation:
poor grades
inability to concentrate
changes in eating patterns
over-eating --> unhealthy weight gain
under-eating --> unhealthy weight loss
elevated stress levels
increased anxiety
decreased self-esteem
sleepy-driving accidents
depression
decreased physical wellbeing
This chart shows the increase of reported sleep deprivation in teenagers, just in the last decade (Source: CDC).
Causes of teenager sleep-deprivation:
Causes of teenager sleep-deprivation:
academic demands
excess extracurriculars
social media
lack of physical activity
personal problems/living conditions
hormone changes
What to do about it
What to do about it
PRIORITIZE SLEEP
turn off screens an hour before bedtime
finish eating two hours before bedtime
exercise (increase physical exhaustion)
finish doing work an hour before bedtime
only sleep in bed (i.e. do not do work in bed)
get in bed 30 min-1 hour before you want to go to bed
get up the same time EVERY DAY (even weekends) for circadian rhythm
Sleep deprivation is dangerous.
Sleep deprivation is dangerous.
In the long run (when sleep deprivation becomes chronic), the consequences augment considerably.
Long-term consequences of sleep deprivation
Long-term consequences of sleep deprivation
increased risk of hypertension
diabetes
obesity
depression
heart attack
stroke
death
Written By: Siena
Sources:
[1] https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep
[2] https://med.stanford.edu/news/all-news/2015/10/among-teens-sleep-deprivation-an-epidemic.html
[3] https://www.cdc.gov/sleep/index.html
[4] https://www.cdc.gov/sleep/data-and-statistics/Adults.html
[5] https://www.cdc.gov/sleep/data-an d-statistics/high-school-students.html
[6] https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation
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