Garrett had a hard time waking up for school during his
sophomore year. At first he thought it was because he'd been going to bed late
over summer vacation and then sleeping in the next day. He assumed he'd adjust
to his school schedule after a couple of weeks. But as the school year
progressed, Garrett found himself lying awake in bed until 2 or 3 in the
morning, even though he got up at 6:30 AM every day. He began falling asleep in
class and his grades started to suffer.
Most teens don't get enough sleep, but that's usually
because they're overloaded and tend to skimp on sleep. But
sleep problems can keep some teens, like Garrett, awake at night even when they
want to sleep.
Over time, those nights of missed sleep (whether they're
caused by a sleep disorder or simply not scheduling enough time for the
necessary ZZZs) can build into a sleep deficit. People with a sleep deficit are
unable to concentrate, study, and work effectively. They can also experience
emotional problems, like depression.
What Happens During
Sleep? You don't notice it, of course, but while you're
asleep, your brain is still active. As people sleep, their brains pass through
five stages of sleep. Together, these stages - which doctors call 1, 2, 3, 4,
and REM (rapid eye movement) sleep - make up a sleep cycle. One complete
sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a
person will experience about four or five cycles of sleep.
Stages 1 and 2 are periods of light sleep from which a
person can easily be awakened. During these stages, eye movements slow down and
eventually stop, heart and breathing rates slow down, and body temperature
decreases. Stages 3 and 4 are deep sleep stages. It's more difficult to awaken
someone during these stages, and when awakened, a person will often feel groggy
and disoriented for a few minutes. Stages 3 and 4 are the most refreshing of the
sleep stages - it is this type of sleep that we crave when we are very tired.
The final stage of the sleep cycle is known as REM sleep
because of the rapid eye movements that occur during this stage. During REM
sleep, other physical changes take place - breathing becomes rapid, the heart
beats faster, and the limb muscles don't move. This is the stage of sleep when a
person has the most vivid dreams.
Why Do Teens Have Trouble
Sleeping? Research shows that teens need 8 1/2 to more than 9
hours of sleep a night. You don't need to be a math whiz to figure out that if
you wake up for school at 6:00 AM, it means you have to go to bed at 9:00 PM to
reach the 9-hour mark. Studies have found that many teens, like Garrett, have
trouble falling asleep that early, though. It's not because they don't want to
sleep. It's because their brains naturally work on later schedules and aren't
ready for bed.
During adolescence, the body's circadian
(pronounced: sur-kay-dee-un) rhythm (sort of like an internal
biological clock) is reset, telling a teen to fall asleep later at night and
wake up later in the morning. This change in the circadian rhythm seems to be
due to the fact that melatonin, a hormone that regulates sleeping and waking
patterns, is produced later at night in teens than it is for kids and adults,
making it harder for teens to fall asleep. This phenomenon has a medical name:
delayed sleep phase syndrome. Although it's common, delayed sleep phase
syndrome doesn't affect every teen.
Changes in the body clock aren't the only reason teens
lose sleep, though. Lots of people have insomnia - trouble falling or
staying asleep. The most common cause of insomnia is stress. But all sorts of
things can lead to insomnia, including physical discomfort (the stuffy nose of a
cold or the pain of a headache, for example), emotional troubles (like family
problems or relationship difficulties), and even sleeping environment (a room
that's too hot, cold, or noisy).
It's common for everyone to have insomnia from time to
time. But if insomnia lasts for a month or longer with no relief, then doctors
consider it chronic. Chronic insomnia can be caused by problems like
depression.
People with chronic insomnia can often get help for their condition from a
doctor, therapist, or other counselor.
For some people, insomnia can be made worse by worrying
about the insomnia itself. A brief period of insomnia can build into something
longer lasting when a person becomes anxious about not sleeping or worried about
feeling tired the next day. Doctors call this psychophysiologic
(pronounced: sye-ko-fih-zee-uh-lah-jik)
insomnia.
There are a number of other conditions that can disrupt
sleep in teens. They include:
Periodic Limb Movement Disorder and Restless Legs
Syndrome People with these conditions find
their sleep is disrupted by leg (or, less frequently, arm) movements, leaving
them tired or irritable from lack of sleep. In the case of periodic limb
movement disorder (PLMD), these movements are involuntary twitches or jerks:
They're called involuntary because the person isn't consciously controlling them
and is often unaware of the movement. People with restless legs syndrome (RLS)
actually feel physical sensations in their limbs, such as tingling, itching,
cramping, or burning. The only way they can relieve these feelings is by moving
their legs or arms to get rid of the discomfort.
Doctors can treat PLMD and RLS. For some people, treating
an iron deficiency makes RLS go away; other people may need to take other types
of medication.
Obstructive Sleep Apnea This sleep disorder causes a person to stop breathing temporarily
during sleep. One common cause of obstructive sleep apnea is enlarged tonsils or
adenoids (tissues located in the passage that connects the nose and throat).
Being overweight or obese can also lead a person to develop obstructive sleep
apnea.
People with obstructive sleep apnea may snore, have
difficulty breathing, and even sweat heavily during sleep. Because sleep apnea
disrupts a person's sleep, people with the disorder may feel extremely sleepy or
irritable during the day. People who show signs of obstructive sleep apnea, such
as loud snoring or excessive daytime sleepiness, should be evaluated by a
doctor.
Reflux Some people have a
condition called gastroesophageal
reflux disease (GERD) that causes stomach acid to move backward up into
the esophagus. This produces the uncomfortable, burning sensation we call
heartburn. The symptoms of GERD can be worse when a person is lying
down. So even if the person doesn't notice the feelings of heartburn because he
or she is sleeping, the discomfort it causes can still interfere with the
sleep cycle.
Nightmares Most teens
have nightmares on occasion, but frequent nightmares can disrupt a person's
sleep patterns by waking him or her during the night. Some things can trigger
more frequent nightmares, including certain medications, drugs, or alcohol. And,
ironically, sleep deprivation can also be a cause. The most common triggers for
more frequent nightmares, though, are emotional, such as stress or anxiety. If
nightmares are interfering with your sleep, it's a good idea to talk to a
doctor, therapist, or other counselor.
Sleepwalking
It's rare for teens to walk in their sleep; most
sleepwalkers are children. Sleepwalking may run in families. It most often
occurs when a person is sick, has a fever, is not getting enough sleep, or is
feeling stress.
Because most sleepwalkers don't sleepwalk often, it's not
usually a serious problem. Sleepwalkers tend to go back to bed on their own and
don't usually remember sleepwalking. (Sleepwalking often happens during the
deeper sleep that takes place during stages 3 and 4 of the sleep cycle.)
Sometimes, though, a sleepwalker will need help moving around obstacles and
getting back to bed. It's also true that waking sleepwalkers can startle them
(but it isn't harmful), so try to guide a sleepwalker back to bed
gently.
What Should I
Do? If you're getting enough rest at night and you're still
feeling tired during the day, it's a good idea to visit your doctor. Excessive
tiredness can be caused by all sorts of health problems, not just difficulties
with sleep.
If your doctor suspects a sleep problem, he or she will
look at your overall health and sleep habits. In addition to doing a physical
examination, the doctor will ask you about any concerns and symptoms you
have, your past health, your family's health, any medications you're taking, any
allergies you may have, and other issues. This is called the medical
history. Your doctor may also do tests to find out whether any conditions -
such as obstructive sleep apnea - might be interfering with your sleep.
Different sleep problems are treated differently. Some can
be treated with medications, whereas others can be helped by special techniques
such as light therapy (where a person sits in front of a light box for a certain
amount of time each day) or other practices that can help reset a person's body
clock.
Doctors also encourage teens to make lifestyle changes
that promote good sleeping habits. You probably know that caffeine can make you
stay awake, but did you know that playing video games or watching TV before
sleeping can do the same thing? Check out the More Articles Like This tab for
additional suggestions on improving the quality of your sleep.
Updated and reviewed by: Elana
Pearl Ben-Joseph, MD Date
reviewed: August 2004 Originally reviewed by: Winslow J.
Borkowski, Jr., MD
|
| |