Why Teens Should Cultivate Good Sleep Habits
Numerous research papers and case studies have been published to educate teenagers about the importance of sleep in attaining academic success. However, a much larger issue lies within the topic of mental health. Many findings suggest sleep is related to the experience of mental health difficulties (PubMed 2021). In simple terms, improvements in sleep quality lead to improvements in mental health (PubMed 2021)., During the tough years in high school, students can feel pressure to lose great amounts of sleep over school work while balancing multiple extracurricular activities. However, when these short durations of sleep become habitual, this poses risks for long-term health and development (CDC 2023). The combination of poor sleeping habits and mental health can also greatly damage one's ability to learn, memory, attention span, and overall behavior (CDC 2023). Internal signs of danger and disruption can also heavily influence sleep loss (CDC 2023). Psychological stressors in social contexts, such as a lack of perceived safety in one’s neighborhood, can disrupt sleep patterns, ultimately affecting one's mental health (CDC 2023).
In order to reduce these stress factors and protect mental health, healthy sleep should be prioritized, which has been linked to improved emotional functioning in teens (NSF 2024). In the long run, this can help manage anxiety, depression, and stress that is caused due to insufficient sleep. Many teenagers may have heard this phrase plenty of times, but it is crucial for students to get at least 8-10 hours of sleep daily. If one does not follow this guideline, it has been proven that teens who have disrupted sleep are more likely to experience mood swings, irritability, and increased emotional reactivity (NSF 2024). All of these symptoms can create an unhealthy and unstable foundation for our mental health. This is because during deep sleep, the brain regulates stress hormones such as cortisol. Thus, teens who consistently get enough sleep can be better equipped to cope with stressors and have less risk of developing chronic stress-related mental health issues (NSF 2024). During adolescence, teens are beginning to navigate new behaviors that require decision-making skills and impulse control. Healthy sleep can regulate these factors and overall improve teenagers' mental health.
While adolescents are continuing to grow and learn more each day, it is important to promote healthy sleep patterns as early as possible. Good sleep hygiene can create a positive step towards feeling better, safer, and ultimately allow teens to perform better. With the correct sleeping habits, adolescents can cope more effectively and choose beneficial behaviors to set them up for success in the long run.
