Sleep is the Best Meditation. – Dalai Lama

The Year 12 Tertiary Information Night this week provided an opportunity for students and parents to be reminded of some strategies for academic success and improved wellbeing during the upcoming revision and examination period. A key piece of advice was the need for teenagers to get sufficient sleep, advice that is useful for students of all ages.

Teenagers should get between nine to 10 hours of sleep per night but research shows that most get less than seven or eight.

Sleep is essential to brain health as it allows for the development of neural pathways that consolidate information. Getting enough sleep improves concentration, memory, problem-solving ability and enhances creativity. Dr Matthew Walker, a University of California sleep researcher, explains that ‘sleep before learning helps prepare your brain for initial formation of memories, and sleep after learning is essential to help save and cement new information into the architecture of the brain[1].’

Sleep is also integral to mental health and wellbeing. The Harvard Medical School neuroimaging and neurochemistry studies suggest that ‘a good night’s sleep helps foster both mental and emotional resilience, while chronic sleep disruptions set the stage for negative thinking and emotional vulnerability.’ Meditation, deep breathing exercises, and progressive muscle relaxation can counter anxiety and racing thoughts, leading to improved sleep[2].

It is important to understand the impact of technology on sleep patterns. Sleep researcher Dr Sarah Blunden warns that technology use in the evenings can delay and reduce the quality of sleep. The impact on sleep is related to both the stimulating effects of interacting with a digital device and the effects of light on a screen. Teenagers are particularly vulnerable to the impact of screens before bed as, not only do they need more sleep than adults, but they already have a delayed sleep-wake pattern due to hormonal changes in the brain. Parents need to also be aware of the lure of late night social media communications on digital devices, due to the ‘fear of missing out’. Measures may need to be put in place to assist your child to resist this temptation to leave their phones on overnight, as constant notifications and the irresistible urge to check their phones can be very detrimental to much-needed rest and brain health.

Professor David Hillman, Chair of Australia’s Sleep Health Foundation, observes, “Between 2010 and 2016, there has been a significant increase in complaints of inadequate sleep among 18-24 year olds with 60% of this age group now affected[3].” There is also data suggesting that the release of the iPhone in 2007 has contributed to teenagers getting less sleep.

Some useful tips to improve sleep:

• Set your body clock by maintaining a regular bedtime and awakening time.
• All digital devices should be turned off at least 30 minutes before bed, some experts say 90 minutes.
• Get some exercise every day.
• Do something relaxing for about 30 minutes before going to bed such as stretching, reading or the Smiling Mind app.

Sacrificing sleep for study should be discouraged. Research shows that study beyond 10.30pm is ineffective and the cost to concentration and alertness is considerable. Dr Walker estimates that ‘the ability to learn new information could drop by 40%,’ if a student doesn’t have adequate sleep. Parents are urged to encourage a technology free, regular bedtime each night and you will hopefully be greeted in the morning by a well-rested teen, ready to face the physical and mental challenges of the day.

[1] Gregoire, Carolyn: Amazing Things Your Brain Does While You Sleep, Huffington Post

[2] https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

[3] http://www.abc.net.au/news/health/2016-10-21/how-technology-use-messes-with-your-sleep/7950336