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High Notes, Vol 26 No 9, April 04 2025

Sleep

Sleep is crucial for teenagers' physical, mental, and emotional well-being. Adolescence is a period of rapid growth and development. Many teenage boys fall short and blame sport for their issues when in fact it is due to mismanagement of time completing schoolwork and excess screen time. This lack of sleep can lead to poor concentration, memory issues, and decreased academic performance. It also affects mood, increasing irritability. Physically, insufficient sleep weakens the immune system, making teens more prone to illnesses.

Beyond these effects, research indicates that chronic sleep deprivation can suppress growth hormone production, which is primarily released during deep sleep and is essential for muscle development, bone growth, and overall physical maturation. A study published in the Journal of the American Medical Association (2011) found that young men who slept only 5 hours per night for one week experienced a 10% to 15% reduction in daytime testosterone levels, which are crucial for growth and physical development. This hormonal disruption can lead to stunted growth and delayed puberty, particularly in teenage boys.

One major contributor to poor sleep in teens is excessive computer and screen use at night. Blue light emitted from screens suppresses melatonin, the hormone responsible for regulating sleep, delaying sleep onset and reducing overall sleep quality. Additionally, engaging in stimulating activities such as gaming or social media use before bed can make it harder to wind down and fall asleep, further exacerbating sleep deprivation.

To improve sleep quality, teens should maintain a consistent sleep schedule, limit screen time before bed, and create a relaxing bedtime routine. Prioritising sleep enhances cognitive function, emotional stability, and overall health, helping teenagers perform better in school and daily activities. By recognising the importance of sleep, teens can develop lifelong habits that promote well-being.
George Barris
Relieving Principal

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