Is Your Teen Sleeping Enough
Sleep is a necessity and for the body and mind to function optimally, a minimum number of hours are required every night. At different times of our lives, the need changes. So let’s first understand the distinct stages of sleep and what impact it has on our body and mind.
Stages of Sleep.
There are five stages of sleep. The Non-REM (Rapid Eye Movement) stage has four levels where in the first stage, you move from being awake to the light sleep phase; this is the stage when one can be awakened quickly. During the second stage, our eye movement’s stop and the brain waves slow down. In stage 3, brain waves become extremely slow but are interspersed with smaller but faster waves. The stage four sleeps is almost dominated by Delta waves or slow waves sleep. It is very difficult to wake someone during stages 3 and 4, which together are the deep sleep stages. There is no eye movement or muscle activity during this stage. Then comes the fifth stage which is the Rapid Eye Movement or REM sleep stage which is associated with dreaming. Heart rate and breath rate quickly become irregular when the body is the REM sleep phase. A typical night’s sleep has 4 to 5 REM sleep phases. When we switch into REM sleep, our breathing becomes more rapid, irregular, and shallow, our eyes jerk rapidly in various directions, and our limb muscles become temporarily paralyzed. REM sleep stimulates the brain regions used in learning. This stage is important as it is the restorative/regulative part of the sleep cycle.
How sleep impacts body and mind functions.
Sleep is necessary to ensure that muscles get enough rest, our nervous systems work properly, hormones function normally and our emotions rest and keep stress at bay. Repair and restoration of tissues happen when we sleep. The heart rate goes down by between 20 and 30 beats per minute when we sleep and the breath rate also reduces. This causes a decline in blood pressure. Sleep is also referred as beauty sleep for a reason. The top most layer of the skin has dead cells which are in a constant motion of shedding throughout the day. During deep stages of sleep, the metabolic rate of the skin increases manifold and the body’s cell production increases while the breakdown of proteins reduces. Proteins are the building blocks of cell growth and during stages of deep sleep, repair of damage takes place. Hence the skin glows and looks beautiful if one sleeps well in the night. Apart from all these, sleep is most essential for a healthy immune system. Several studies have shown that not getting enough sleep can affect the ability to control appetite and lead to binge or overeating. Sleep loss has also been linked to decreased insulin sensitivity and increased risk of diabetes.
Why more of REM sleeps is needed.
Lack of rest or enough sleep makes one drowsy and it also impairs memory and brain function. Sleep deprivation is, in fact, dangerous, and driving while being sleep deprived is worse than drunken driving. The hand to eye movement is dis-coordinated if one sleeps less.
Teens have a hectic life due to pressure in schools/ colleges, time they spend with their friends and of course, the time spent of fidgeting gadgets. Sleep takes a backseat and most teens do with much less sleep than their bodies demand. Typically teens need between 9 to 10 hours of sleep every night and anything less than 6 hours is simply asking for trouble. The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is REM sleep which if not got in enough quantity, leads to irritability and impacts all other body functions. Teens need more of the REM sleep to feel refreshed and less stressful. Another great of bettering grades is by doing the simplest thing – sleeping well.
Tips to sleep well.
Turn off all electronic gadgets at least one hour before bed time. Electromagnetic radiation can adversely affect sleep. So don’t put that cell phone on silent or vibrator mode; just turn it off. Heavens won’t fall if you do so.
Sleep in a dark room as melatonin production increases in darkness; this aids in sleeping.
Avoid caffeine and nicotine before bed time and eat at least 2 hours before sleep time.
A hot or warm water bath helps to relax and sleep better. If bathing is not possible at night, wash your hands and feet with warm water. It relaxes the entire body.
Sleep in a well-ventilated room in a comfortable temperature. If you are feel too cold or too hot, sleep gets disrupted.
Follow a fixed time for sleeping and follow it even on weekends. Over time, the body gets to the schedule set.
Engage in relaxing activities before sleeping. Do deep breathing to help you relax.
As Dalai Lama said, “Sleep is the best meditation”. Treat your teenage bodies with respect. The body has to work over many years; ensure you service and rest it well. After all, it is the only body you have.
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