India Sasha explains the science behind why you might find it difficult to get to sleep!
India: Do you ever wonder why it's so hard to get up in the morning, even when you've had a lie-in?
During the day, your brain is all about focus mode, like when you're studying, gaming, doing your nails, whatever you're into. But at night when your body goes to sleep, your brain is still hard at work. Memories, thoughts, experiences they're all getting sorted and stored, which is why sleep is so important.
There's this hormone called melatonin, and it plays a big role in telling your brain to go to sleep. When you're younger your brain releases melatonin earlier, so you feel sleepy earlier. During your teenage years, melatonin isn't doing its thing until much later. So much later that it jumps past the time that adults release melatonin.
So while adult brains are fast asleep our brain is having a party.
But going to sleep later means getting up later, so, when your family are eating their cereal, you're like, go away, let me sleep!
Everyone is different and you might have different sleep patterns but one thing we all have in common is that we need sleep so our brain can develop and grow and so we can kill it when we're awake. Right! I'm off for a nap!
To find out more check out tips and advice below.
As a teenager, you might find that your sleep pattern is different to the adults around you. But do you know why?
We all have a hormone that controls when we sleep and when we wake called melatonin. It’s released later in the day for teenagers compared to adults and children, which means that your brain stays active for longer. This makes it more difficult to get up bright and early for the day ahead!
But – alas! – you also need plenty of sleep during your teenage years and you still need to get up for school! So how can you make sure you get all the rest you need? Here are some videos which explore this issue, looking at what’s happening in the teenage brain and how it affects your sleep, along with some advice and words of wisdom from psychologist Dr Glenn Mason.
Ever wondered why you're so tired?
Glenn reminds us that you can have a lot to juggle as a teenager, like your schoolwork, after-school activities, socialising with friends and maybe a part-time job. This might lead to increased stress, and mean that your mind can be more active when trying to get to sleep.
Ideally, you need about 8-10 hours of sleep at night for your brain to be at its best, but it’s not always easy, and different things may affect your sleep pattern!
Three important things to understand about sleep
Glenn explains that…
Sleep allows the body to physically rest and recover.
It improves mental clarity and function.
It creates new neural pathways and connections in the brain, including memories.
How to get better sleep
If you’re struggling to get to sleep at night, try out some of our top tips from Glenn!
Be active during the day – this helps to promote sleep in your body
Avoid drinking caffeinated drinks, energy drinks and sugary drinks before bedtime, as they stimulate your brain
Make sure your sleeping environment isn’t too hot or too cold, and try to make it as dark as possible by dimming lights or using blackout curtains
Try to limit using your phone or watching TV before bed, as the light from screens, especially blue light, prevents your brain from releasing melatonin.
If you’re still struggling to get to sleep and it’s impacting your day-to-day life, you should talk to your GP.
If you need support
You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.
If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.
There are more links to helpful organisations on BBC Action Line.
You can find out more about the teenage brain here...
My Teenage Brain: Why do I argue with my family?
Ever wondered why you might argue with your family more since becoming a teenager? You can learn more about family conflicts and gaining independence as a teen here!
My Teenage Brain: Why am I so emotional?
Do you ever feel like you're on an emotional rollercoaster? Learn about why your feelings might feel so intense and some top tips about helping manage your emotions.
My Teenage Brain: Why can't I stop scrolling?
For some top tips on breaking your scrolling habit!
