Mind4Youth

Author: Ria Karve

Introduction 

Ever wondered how to be happier and healthier without actually doing anything? The answer may be as easy as getting some more sleep! Sleep is scientifically proven to be crucial for overall health, especially during the transition from childhood to adolescence, especially on cognitive development, motor skills, and general mental health and well-being. However, the connection between a lack of sleep in children and mental health issues in teens is a significant and ever-evolving area of research. This article will explore the importance of sleep by outlining its effects on health and skills, highlighting the consequences of insufficient sleep, and discussing long term impacts extending beyond adolescence and into adulthood. Additionally, practical tips to improve sleep quality and suggestions to find external resources will be provided. Addressing sleep issues early can pave the way for a healthier future. By improving sleep habits now, teens can reduce the risk of mental health challenges and enhance their overall well-being. Prioritizing good sleep not only supports better mood and overall performance but also sets the foundation for long-term health and success. ⭐ 

Understanding the Sleep and Mental Health Connection from a Biological Perspective

As a core behavior of many adolescents, consuming around 1⁄3 of each day, sleeping ideally is tremendously important. Research shows that teenagers in the United States lose about 90 minutes of sleep from 6th to 12th grade, with bedtimes gradually becoming later while wake-up
times remain relatively stable due to school-related obligations (Tarokh, 2). A Center for Disease Control (CDC) study from 2007 to 2014 found that 66% of high school students reported getting around 7 hours of sleep. Despite this, adolescents generally need about 9 hours of sleep,
regardless of their age. Given this gap between the sleep needed and the sleep actually obtained, understanding the long-term consequences of sleep deprivation in teens is more crucial than ever. During childhood, the brain undergoes critical neurodevelopmental changes. Sleep plays a vital
role in brain maturation and cognitive development, and has many underlying biological mechanisms which interfere with behavioral results. It was hypothesized that there may be a connection between early childhood sleep problems and could be a causal factor for future mental health problems, beginning to appear primarily in early adolescence.
In specific, there was a significant association between insufficient sleep and attentional problems as a whole, specifically due to an imbalance or deficiency in certain neurotransmitters:

1. The GABA neurotransmitter, responsible for “calming down” the nervous
   system, by reducing neuronal excitability, has been identified as being closely
   related to anxiety disorders. Results from this review suggested there may be a
   predictive relationship between GABA and sleep, indicating that a disruption to
   regulative neurotransmitter systems of certain neurotransmitters, highlighting
   GABA as being related to anxiety and stress, can affect the emotional and
   stress-related regulatory ability of the individual, prompting anxiety and
   depression development, possibly by a positive feedback loop (Lam 12).
2. Dopamine, another prominent neurotransmitter, has been associated with both
   sleep breathing disorders and has been linked to symptoms of Attention Deficit
   Hyperactivity Disorder (ADHD). A review of various studies concerning sleep
   disorders, sleep routines, and sleep duration found a positive association between persistent insomnia and common sleep problems in childhood that are significantly related to ADHD diagnoses and predictive of anxiety and depression in adolescence (Lam 12).

The results from these studies suggest that sleep problems, especially during important developmental stages negatively affect emotional regulation, making it easier to develop certain types of anxiety disorders. Practical implications can be considered in terms of early prevention
and intervention of future adolescent mental health problems. Healthy sleep and circadian rhythm cycles are crucial to maintaining a balance between physical, cognitive, and psychosocial development. Through a variety of measures for physiological signals, researchers have been able to determine oscillations in the brain which only occur during certain stages of sleep. Two key patterns in non-REM sleep are slow waves and sleep spindles. Slow waves are low-frequency waves that are strong at the start of sleep and get weaker as the night goes on. They become more common if you haven’t slept enough, highlighting their role in sleep regulation. Sleep spindles are faster waves that occur between slow waves. They are linked to memory consolidation and learning during sleep (Tarokh 3). By studying these patterns, researchers can gain insights into how sleep affects overall health and learning. For instance, tracking slow waves can reveal how well someone is recovering from sleep deprivation, while analyzing spindles can provide clues about memory processes. This knowledge is essential for improving treatments for sleep disorders and enhancing cognitive function.

Check out this diagram of the sleep stages to learn more! ⭐

Among school-aged children, the greatest stressors are often academic or social, such as homework deadlines, school events and extracurriculars, or social activities with friends. Due to a busy schedule, students consequently don’t get enough sleep. Sleep is crucial for memory consolidation, and insufficient sleep negatively affects both memory retention and attention. Studies conclude that children who nap often tend to perform better on spatial memory tasks than those who do not, and those with high-quality, sufficient sleep do better in recalling verbal and new words (Liu 3). Additionally, attention is also associated with both sleep quality and duration in children and adolescents. Lower sleep quality is correlated with compromised attention regulations,
prompting frequent outbursts and mixed levels of energy in children, contributing to higher levels of ADHD-like symptoms (Liu 4). These signs are similarly seen in adolescents, as students with insufficient sleep or sleep disorders often score lower on IQ tests and struggle academically, creating a positive feedback loop, wherein students may try to overcompensate for their academic performance by sacrificing additional sleep, causing more problems.

The Role of Sleep on Behavior
Sleep plays a critical role in shaping a student’s behavior and can significantly influence the development and severity of various behavioral disorders. Studies reveal that inadequate sleep is linked to a range of issues, including ADHD, anxiety, and depression. For example, sleep
problems such as short sleep duration, frequent awakenings, and sleep disturbances are commonly associated with ADHD symptoms like inattention, impulsivity, and hyperactivity. Sleep disruptions often occur prior to an official clinical diagnosis of ADHD, suggesting that sleep may contribute to or worsen the symptoms of the disorder (Liu 5).

The Role of Sleep on Physical Health and Motor Skills
Lastly, poor sleep quality has been correlated with increasing one’s cardiometabolic risk, such as obesity, high blood pressure, and high cholesterol levels. As it is, obesity is a worldwide epidemic, with 10-30% of children worldwide experiencing struggles associated with being
overweight. However, unhealthy sleep indicators among children and adolescents is one of the leading factors in predicting cardiovascular disease, diabetes, and subsequent mortality in adulthood (Liu 2). Both insufficient and excess sleep were linked with an imbalance in hormone
secretions, especially insulin, cortisol, leptin, and other growth hormones which influence weight and nutrition. Although current research cannot identify the directionality between sleep and obesity, it can conclude that there are many negative health outcomes which are linked to unhealthy sleep.

Sleep is crucial for maintaining optimal motor function because it significantly enhances motor skill acquisition and performance. During sleep, particularly in the slow-wave and REM stages, the brain consolidates motor memories, strengthening neural connections that are essential for skill refinement and precision. This process not only helps in retaining the skills learned but also in improving the efficiency and accuracy of motor tasks. Research indicates that adequate sleep
aids in recovery from physical exertion and practice, minimizing errors and optimizing coordination (Rieth 5). Consequently, consistent and high-quality sleep is vital for peak motor performance and overall skill development.

In conclusion, getting enough good-quality sleep is essential for children and adolescents health and well-being. Sleep affects everything from mood and emotional health to memory and physical coordination. With many teenagers not getting the sleep they need, it’s important to address sleep problems early to help prevent future issues. By following practical sleep tips and understanding why sleep matters, teens can improve their overall health, performance in school, and daily functioning. Prioritizing sleep can lead to a happier, healthier life and set the stage for future success.

Take Action for Better Sleep Today!
● Sleep Routine: Stick to a regular bedtime routine! Studies show that sticking to a regular sleep routine, especially for young children, reduces the odds of any psychotic symptoms appearing. For older children, there was a greater reduction in the odds.
● Regular Meals: Make sure to eat regularly and never right before bed! Ever wonder why Thanksgiving turkey makes you tired? It’s the tryptophan contained inside it! Emerging evidence has shown that the type and timing of dietary intake may improve sleep-wake function.
● Exercise: Engaging in 30 minutes of high-intensity exercise significantly increases sleep efficiency and reduces daytime sleepiness. If you catch yourself wanting to snooze midday, try exercising!
● Cozy Environment: Aromatherapy, such as lavender scents, have been associated with improved sleep quality, and shown to have a correlation between pregnant mothers’ sleep quality and their newborn’s sleeping patterns. Create a comfortable environment that works for you!

If you’re struggling with sleep problems or mental health challenges, don’t be afraid to reach out for support! Here are some resources:

Crisis Text Line: Text “HELLO” to 741741 for immediate support
Sleep Foundation’s Help Me Sleep Hotline: Call 1-833-I-CANT-SLEEP for tips, meditations,and bedtime stories to help you sleep.

Works Cited
Liu, J., Ji, X., Pitt, S. et al. Childhood sleep: physical, cognitive, and behavioral consequences and implications. World J Pediatr 20, 122–132 (2024).
https://doi.org/10.1007/s12519-022-00647-w

Lam LT, Lam MK. Sleep Disorders in Early Childhood and the Development of Mental Health Problems in Adolescents: A Systematic Review of Longitudinal and Prospective Studies.

International Journal of Environmental Research and Public Health. 2021; 18(22):11782.
https://doi.org/10.3390/ijerph182211782

Tarokh L, Saletin JM, Carskadon MA. Sleep in adolescence: Physiology, cognition and mental
health. Neurosci Biobehav Rev. 2016 Nov;70:182-188. doi: 10.1016/j.neubiorev.2016.08.008. Epub 2016 Aug 13. PMID: 27531236; PMCID: PMC5074885.