A teenager's biological rhythm
A teenager's biological rhythm shifts to later times. For example, before the age of 11, their sleeping hours were still between 9:00 p.m. and 7:00 a.m.; during puberty, the biological clock can easily shift to between midnight and 9:00 a.m. However, school already starts at 8:30 a.m.... This causes social jet lag. Social jet lag means that social obligations cause you to get too little sleep and that you cannot sleep within the hours dictated by your biological clock. Yes, you read that correctly: ...CANNOT sleep.
A teenager CANNOT always fall asleep before midnight. Between 10:00 p.m. and midnight, the melatonin curve and organ systems are still in “awake” mode. A teenager absolutely needs 9 hours of sleep, and therefore does not get enough.
In addition, teenagers sometimes fragment their sleep by looking at social media at night, even though it has long been bedtime.
Behavioral problems caused by sleep deprivation
Chronic sleep deprivation causes many problems: difficulty getting up in the morning, arriving late at school, reduced academic performance, behavioral problems, daytime sleepiness, impulsivity, risk-taking behavior, susceptibility to addiction and a greater need to eat sugars and fats. The scientifically proven physical consequences are: an increased risk of cardiovascular disease, anxiety or depression, type 2 diabetes, obesity and reduced resistance. These children are in your classroom and are 'lazy, unmanageable or often ill.' Invite these children to speak with you after class and ask specifically about their night's sleep.
What time do they go to bed, and what time do they REALLY fall asleep?
Do they look at their phones in bed at night?
Can they get up easily in the morning?
Do they feel rested during the day?
Do they have energy for sports and social activities?
Could it be that they are not getting enough sleep?
What can you do?
As a teacher, you can help identify these sleep-deprived children at an early stage in order to prevent both behavioral and health problems. The teaching package Charge your brainzzz contributes in a playful way to raising awareness of the importance of getting enough high-quality sleep, good sleep hygiene and healthy sleep behavior.
Well-rested pupils are much healthier and more pleasant in the classroom. This is good for them and also for you as a teacher. Is there really a sleep problem? Then you can refer them to a sleep exercise therapist. This professional provides one-to-one tailored sleep therapy to help the pupil get enough hours of sleep. This puts his or her life back on track and restores the positive flow.
More information about personal guidance for sleep problems in teenagers: