Too Tired For School

If you think about it, when you were younger, you were the one who bounded into your parent’s bedroom at the crack of dawn to wake them up right? But not anymore… It’s far more likely that your parent’s are the ones dragging you out of bed in the morning. So when did this change occur, why is it so difficult to get out of bed and what can you do to stop it?

Why Am I So Tired In The Mornings?

Sleep is dictated by two things; light and hormones. So you can be excused for not wanting to get out of bed in the winter months when the darker mornings are with us and before the clocks go back. But what about at night?

When light starts to disappear in the evening, the body produces a chemical called Melatonin, which is a gentle reminder for us to get ready to sleep. But with so much artificial light from TV’s, computers, lap tops and mobile phones all around us there is enough light to stop the production of this important chemical, keeping you awake until the early hours of the morning.

Add to that the changes most teenagers notice during puberty with fluctuating hormones that interfere with a teenager’s internal clock (yes we all have one) and delaying the time you start to feel sleepy and want to wake-up, it’s no wonder you feel tired during the day.

How Much Sleep Does A Teen Need?

Most teenagers need between 9-10 hours’ sleep each night and sleep deprivation can make concentrating harder, increase mood swings and there is believed to be a link to obesity in teenagers too.

So how does lack of sleep impact on a teenager?

Difficulty Concentrating: Lack of sleep can make it harder for teenagers to concentrate, focus, and retain information in school.

Mood Swings: Sleep deprivation can lead to irritability, mood swings, and increased emotional sensitivity, which can affect relationships and overall emotional well-being.

Increased Risk of Obesity: Research suggests that insufficient sleep in teenagers may be linked to an increased risk of obesity. Poor sleep can disrupt hormones that regulate appetite, leading to overeating and weight gain.

Weakened Immune Function: Inadequate sleep can weaken the immune system, making teenagers more susceptible to illnesses such as colds, flu, and infections.

Increased Risk of Mental Health Issues: Chronic sleep deprivation in teenagers has been associated with an increased risk of mental health issues such as depression, anxiety, and mood disorders.

Check Out Our Tips For A Good Night's Sleep!

• If you feel tired when you get home from school, have a quick nap to recharge your batteries but make sure it is for no longer than 30 minutes.
• Switch off ALL electronic gadgets at least an hour before you plan to go to bed.
• Reduce the amount of caffeine in your diet and remember this chemical is in fizzy drinks and chocolate too!
• Make sure the temperature in your room is right; not too warm and not too cold.
• Wind down; get a bedtime routine and stick to it. For example, an hour before sleeping, have a warm bath, followed by brushing your teeth, read a book or listen to some gentle music. Your brain will quickly understand these as signals that it is time to sleep.
• Get all of your school things ready before you go to bed so you are not worrying about homework, what to wear or getting your PE kit packed away.
• Stick to a schedule – even at the weekends, as tempting as it may be to have a lie in on a non-school day, you’ll feel much better if you don’t and this will avoid further disruption to your internal body clock.