From msn.com
Sleep disorders in teenagers is a rising concern as it impacts their health and academics both, at a critical age in their life. The current generation of teens are surrounded by gadgets most of the day. They have easy access to mobile phones, tablets, laptops, and due to the advent of online coaching even their study material is available online, as a result they spend a lot of time staring at screens. This combined with their addiction to digital games, web series, and social media has increased their screen time significantly. This is causing sleep deprivation as well as Insomnia in teens.
Exposure to screen for longer time reduces cognitive brain function, delays transition into deep Rapid Eye Movement (REM) sleep, which is the deepest part of our daily sleep cycle, and is necessary for the brain to rest and reset. Exposure to light of the screen also reduces secretion of good hormones like Melatonin, which is known as the “sleep hormone” as it regulates the sleep and wake cycle of the body by signalling it to wind down and relax. In the evening as the sun goes down and it gets dark, Melatonin levels rise in the body and this promotes feelings of sleepiness, however, the blue light from screens mimics the wavelength of natural light & this confuses the body and makes it harder to fall asleep and causes sleep deprivation; as bedtime gets pushed back but school and other commitments mean they have to wake up early in the morning.
According to Dr. Manish Itolikar, Consultant Physician, Fortis Hospital Mulund, “Common symptoms of such sleep disorders exhibited by teenagers are fatigue and lack of interest in day-to-day activities. They become restless and easily irritable, and their decision-making facilities are impaired. Sometimes they lose weight or if they start binge eating as staying up can cause one to feel hungry, and they start to gain weight. Overconsumption of social media where content is available in short-form can reduce attention span. This makes it harder for them to pay attention for a long period of time. Besides this, they might encounter social media trolling which can cause feelings of frustration and agitation.”
Effective sleep management is the only way to deal with sleep deprivation. Reducing screen time is the most important change. Parents have to ensure that if their children are spending considerable amounts of time on their tablets or laptops for online classes, then they have to stop watching shows on OTT or binging on YouTube videos & they have to stop playing digital games. Parents have to introduce a system of time-out before bed where all members of the family, especially the children, put away their gadgets for the rest of the evening, and this should be done a good two or three hours before bedtime so Melatonin can kick in. Daily exercising and sleeping for over 6 hours each day is extremely important. Late night caffeine intake should also be avoided.
According to Dr Kedar Tilwe Consultant Psychiatrist, Hiranandani Hospital, Vashi, “Parents should take the initiative to lead by example; they should reduce their own screen time, and the children will follow. If teenagers are not taught to manage their screen time and balance it well with off-screen activities, they will face psychological and developmental issues as they grow up. A few lifestyle changes and enforcing discipline will help teenagers combat all forms of sleep deprivation, however, if the body stops producing sufficient Melatonin or one starts suffering from chronic Insomnia then medical help will be necessary. Prioritizing sleep not only benefits their physical health, but also fosters a disciplined lifestyle and good academic performance, both of these are the very foundation of a good and happy life.”
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