Sleep Phase Delay
Tala Councilman
We all know that sleep is very important for our ability to function. If we had a restless night with poor quality or too little sleep, we can feel the effects the next day. Throughout our lives, the amount of sleep needed to function at full capacity changes, and can vary from person to person. For most adults and children, the accepted amount of required sleep is between seven and eight hours per night. Teenagers, however, may need up to nine or ten hours of sleep each night. Irritability, sleepiness during the day, and poor memory are all common side effects of not getting enough sleep. Unfortunately, many adolescents are frequently sleep deprived.
Our bodies have a circadian rhythm, or an internal clock, which is supposed to help us fall asleep and wake up at reasonable times of the day. However, sometimes this clock gets shifted. When a person's internal clock is delayed at least two hours, they have what is called a "phase-delay". This is often characterized by being unable to fall asleep until much later than desired, and thus also having a difficult time waking up when necessary. Sleep phase delay is common among teenagers, although we do not yet know why. Most people expect that, as we stay up longer, we become sleepier, and thus our drive to fall asleep becomes stronger. However, this is not necessarily the case with teenagers. Although they may have been awake for a long time, they feel alert. Some studies found that the longer teenagers stay awake, the more alert they may feel, despite lacking sleep. This does not, however, mean that teenagers will stay awake indefinitely. Instead, they fall asleep much later than they may have intended.
One of the major consequences for teenagers who do not get enough sleep is poor performance in school. It is not uncommon for adolescents to stay awake until midnight or later, and some schools within the United States start as early as 7:20 am. This means that teens who have a delayed sleep phase are going to school with only a few hours of sleep. As sleep deprivation builds up, academic achievement drops and teens may develop poor social behavior, possibly engaging in riskier behaviors. Research has found that when a teenager is taught a new skill and then gets a good night's sleep, they perform at a better level the next time they are tested on the skill. However, teens who did not get enough sleep performed lower at the skill, even though they may have done well when they were first learning how to do it. Sleep is important for our brains to process and practice what we experienced during the day. Therefore, it is not surprising that inadequate sleep can result in skill loss and poor memory.
Another consequence of sleep deprivation is poor attendance rates. Students who are not receiving adequate sleep may be too exhausted to attend school, which also means that they fall behind in classes. In schools that pushed start times back in order to align with the adolescent sleep schedule, attendance rates improved, students received better grades, and fewer students reported feeling depressed. Teens who get enough sleep are also more likely to participate in extra-curricular activities.
Clearly, sleep is important for the development of memory, school performance, and mental and physical health. Some practices, such as setting a routine time for bed, can help reset a phase-delay. A number of schools are also pushing start times later, allowing students more time to sleep. Sleep phase delay is a part of adolescent development that has many negative consequences, but these consequences can be off-set.
Resources:
American Psychological Association
PBS
National Sleep Foundation
Cleveland Clinic
Our bodies have a circadian rhythm, or an internal clock, which is supposed to help us fall asleep and wake up at reasonable times of the day. However, sometimes this clock gets shifted. When a person's internal clock is delayed at least two hours, they have what is called a "phase-delay". This is often characterized by being unable to fall asleep until much later than desired, and thus also having a difficult time waking up when necessary. Sleep phase delay is common among teenagers, although we do not yet know why. Most people expect that, as we stay up longer, we become sleepier, and thus our drive to fall asleep becomes stronger. However, this is not necessarily the case with teenagers. Although they may have been awake for a long time, they feel alert. Some studies found that the longer teenagers stay awake, the more alert they may feel, despite lacking sleep. This does not, however, mean that teenagers will stay awake indefinitely. Instead, they fall asleep much later than they may have intended.
One of the major consequences for teenagers who do not get enough sleep is poor performance in school. It is not uncommon for adolescents to stay awake until midnight or later, and some schools within the United States start as early as 7:20 am. This means that teens who have a delayed sleep phase are going to school with only a few hours of sleep. As sleep deprivation builds up, academic achievement drops and teens may develop poor social behavior, possibly engaging in riskier behaviors. Research has found that when a teenager is taught a new skill and then gets a good night's sleep, they perform at a better level the next time they are tested on the skill. However, teens who did not get enough sleep performed lower at the skill, even though they may have done well when they were first learning how to do it. Sleep is important for our brains to process and practice what we experienced during the day. Therefore, it is not surprising that inadequate sleep can result in skill loss and poor memory.
Another consequence of sleep deprivation is poor attendance rates. Students who are not receiving adequate sleep may be too exhausted to attend school, which also means that they fall behind in classes. In schools that pushed start times back in order to align with the adolescent sleep schedule, attendance rates improved, students received better grades, and fewer students reported feeling depressed. Teens who get enough sleep are also more likely to participate in extra-curricular activities.
Clearly, sleep is important for the development of memory, school performance, and mental and physical health. Some practices, such as setting a routine time for bed, can help reset a phase-delay. A number of schools are also pushing start times later, allowing students more time to sleep. Sleep phase delay is a part of adolescent development that has many negative consequences, but these consequences can be off-set.
Resources:
American Psychological Association
PBS
National Sleep Foundation
Cleveland Clinic