The health effects of lack of sleep on children and adolescents negatively impact their physical and mental well-being, as they require 9 hours of continuous nightly sleep to ensure healthy growth.
Causes of Health Effects of Lack of Sleep in Children and Teens
Various factors lead to a deficit in sleep hours during this developmental stage, most notably:
- Electronic Devices: Using social media triggers the release of chemicals such as dopamine and norepinephrine, as well as adrenaline and cortisol, which stimulate alertness and make falling asleep more difficult.
- Social and Environmental Factors: These include early school start times, living below the poverty line, and a lack of parental awareness regarding the importance of adequate sleep.
- Psychological Issues: Certain disorders, such as depression, can lead to disrupted sleep patterns.
Physical Health Impacts of Sleep Deprivation
Sleep deprivation leads to various health risks, including:
- Metabolism and Diabetes: A lack of sleep increases insulin resistance, raising the likelihood of developing type 2 diabetes. Data shows that adding one hour of sleep for those who only sleep 6 hours reduces insulin resistance by 9%.
- Chronic Diseases: There is an increased risk of obesity, heart disease, hypertension, strokes, and cardiac arrhythmias.
- Immunity: The likelihood of contracting infectious diseases increases.
Impact on the Brain and Growth
The health effects of lack of sleep manifest in the mental and behavioral capacities of children and adolescents through:
- Cognitive Abilities: A decline in the ability to focus and remember, and impairment in decision-making skills, particularly among teens.
- Psychological State: Increased feelings of anxiety, mood swings, and a higher risk of depression.
- Growth and Behavior: Disruptions in healthy growth, decreased physical activity, and the appearance of symptoms such as bedwetting, sleepwalking, or nightmares.
Tips to Improve Sleep Quality
Parents can help adolescent girls and boys by following these steps:
- Set a consistent daily bedtime and provide a comfortable, quiet, and dark environment in the bedroom.
- Keep electronic devices out of bedrooms overnight and prohibit their use between dinner and breakfast.
- Use a supportive advisory approach rather than shouting or giving orders, and avoid using sleep as a reward or punishment.
- Explain the benefits of early sleep to children during the day.
FAQ
What are the health effects of lack of sleep?
It leads to poor concentration, increased anxiety, and a higher risk of obesity, diabetes, and heart disease, in addition to negatively affecting healthy growth.
What are the health risks of lack of sleep for the brain?
It causes impairment in decision-making skills, weakens memory and focus, and triggers mood swings and depression.
How many hours of sleep do teenagers need?
To combat sleep deprivation in teens and maintain metabolic and physical health, adolescents need 9 hours of continuous nightly sleep.
When to Visit a Doctor?
You should consult a doctor when signs of sleep disorders appear, such as:
- Frequent nighttime awakenings or sudden naps during conversation or eating (as seen in narcolepsy).
- An urgent need to move the legs irregularly every 20 to 30 seconds.
- Sudden cessation of breathing during sleep.
- Feeling extreme fatigue and dizziness during the day despite sleeping for long periods.
Disclaimer: This content is for informational purposes only and does not substitute for professional medical advice.
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Illustration: AI-generated
approved by: Medica Health team