According to research, teenagers generally require 9-10 hours of sleep, yet on an average, only manage around 8.5 hours due to homework, sports, social commitments and sometimes just leisure activities such as reading, computer and television. While monitoring my sleeping pattern over a five day period, it has proven to be that of an average teenager, as I consistently slept for around 7.5-9 hours every night, going to sleep between 10:00pm to 11:30pm and waking up between 6:00am and 7:30am.
One of the reasons I believe that I don't get the required amount of sleep is that I have a habit using the time right before I go to sleep doing a lot of worrying and thinking. Another factor that has affected my sleeping pattern is my phone, and the fact that I tend to use it regularly and keep it close while in my bed. This affects my sleeping pattern as light suppresses melatonin, the chemical in the brain that is responsible for sleep. In the table, the one night that I have not used my phone before bed is the night that I achieved the necessary amount of sleep for a teenager.
Overall, while my sleeping pattern is that of an average teenagers, to be able to achieve my full potential during the day, then I would benefit from a bit more sleep.
Short term and long term effects of my sleeping patterns
In the short term, I find that my sleeping patterns sometimes have negative effects on my performance at school. On the days that I don't get enough sleep I tend to find it harder to concentrate in class, and I tend to grow frustrated at my friends for everything they do, and am extremely irritable throughout the day. My sleeping patterns therefore affect my energy and mood, and my ability to focus in class for a day. Another possible effect is a small amount of stress, which I can easily get rid of by getting more sleep. These consequences are short term as they are easily fixed and forgiven.
However, the long term effects are not so easily fixed and can have a great impact in my future. A possible consequence of a bad sleeping pattern is reduced academic performance where it is possible that I will be unable to have a choice in my future due to difficulty concentrating and impaired memory. Another consequence of having a bad sleeping pattern is dulled awareness and clumsiness which can lead to injury which may prevent me from playing sport. Also, if I continued to be irritable and aggressive towards my friends every day, then it is highly likely that they would not want to be acquainted with me any longer, and so the long term consequence is that I would lose my friends.
How can I improve my sleeping pattern?
Ways I can improve my sleeping pattern include:
1. Refrain from using any electronic devices (ie phone, computer, iPod) 2 hours before bed.
2. Avoid doing homework, playing computer games, listening to loud music, or any other activity that will stimulate my brain an hour before bed.
3. Try to eat dinner earlier in the evening, and avoid heavy, rich foods as they take longer to digest, which tends to keep you up.
4. Avoid drinking excessive amounts of liquid in the evening in order to prevent frequent trips to the bathroom throughout the night.
5. Do something relaxing in the time before I go to bed (ie read a book, have a bath).
How electronic devices affect sleeping patterns.
Researchers have found that staring at light-emitting screens such as those on phones, computers and TVs in the hour before you sleep can hinder the release of melatonin, which is the hormone that regulates sleep cycles. Melatonin is controlled by light exposure, as you usually want to be awake during the day, and asleep when its darkest. Because of this, bright lights emitted from the screens of electronic devices can disrupt the normal release of Melatonin and ruin your sleep cycle.
It has also been proven that activities such as playing computer games and watching TV before bed are also disruptive to a person's sleeping pattern as they stimulate your brain, keeping it alert and racing, and keeping you awake. Potential problems of using electronic devices before bed
Potential problems of using electronic devices before bed include:
Difficulty concentrating at school
Low energy levels
Irritable behavior towards the people around you.
Inability to fall asleep due to inhibited release of Melatonin.
Sleeping extremely late due to alert mind from to video games or television
Alternatives to using electronic devices before bed
Reading from a book rather than an electronic device - this provides entertainment, but is still a calming activity.
Taking a bath - this can help you to relax
Meditation - this helps you to relax and calm your mind in preparation for a peaceful sleep
Playing a board game rather than a video game - there is no light emitted and is simple enough to keep your mind calm.
Drawing - a calm, creative activity to occupy you that doesn't require much thinking.
Phone
TV
Homework
Phone
Phone
According to research, teenagers generally require 9-10 hours of sleep, yet on an average, only manage around 8.5 hours due to homework, sports, social commitments and sometimes just leisure activities such as reading, computer and television. While monitoring my sleeping pattern over a five day period, it has proven to be that of an average teenager, as I consistently slept for around 7.5-9 hours every night, going to sleep between 10:00pm to 11:30pm and waking up between 6:00am and 7:30am.
One of the reasons I believe that I don't get the required amount of sleep is that I have a habit using the time right before I go to sleep doing a lot of worrying and thinking. Another factor that has affected my sleeping pattern is my phone, and the fact that I tend to use it regularly and keep it close while in my bed. This affects my sleeping pattern as light suppresses melatonin, the chemical in the brain that is responsible for sleep. In the table, the one night that I have not used my phone before bed is the night that I achieved the necessary amount of sleep for a teenager.
Overall, while my sleeping pattern is that of an average teenagers, to be able to achieve my full potential during the day, then I would benefit from a bit more sleep.
Short term and long term effects of my sleeping patterns
In the short term, I find that my sleeping patterns sometimes have negative effects on my performance at school. On the days that I don't get enough sleep I tend to find it harder to concentrate in class, and I tend to grow frustrated at my friends for everything they do, and am extremely irritable throughout the day. My sleeping patterns therefore affect my energy and mood, and my ability to focus in class for a day. Another possible effect is a small amount of stress, which I can easily get rid of by getting more sleep. These consequences are short term as they are easily fixed and forgiven.
However, the long term effects are not so easily fixed and can have a great impact in my future. A possible consequence of a bad sleeping pattern is reduced academic performance where it is possible that I will be unable to have a choice in my future due to difficulty concentrating and impaired memory. Another consequence of having a bad sleeping pattern is dulled awareness and clumsiness which can lead to injury which may prevent me from playing sport. Also, if I continued to be irritable and aggressive towards my friends every day, then it is highly likely that they would not want to be acquainted with me any longer, and so the long term consequence is that I would lose my friends.
How can I improve my sleeping pattern?
Ways I can improve my sleeping pattern include:
1. Refrain from using any electronic devices (ie phone, computer, iPod) 2 hours before bed.
2. Avoid doing homework, playing computer games, listening to loud music, or any other activity that will stimulate my brain an hour before bed.
3. Try to eat dinner earlier in the evening, and avoid heavy, rich foods as they take longer to digest, which tends to keep you up.
4. Avoid drinking excessive amounts of liquid in the evening in order to prevent frequent trips to the bathroom throughout the night.
5. Do something relaxing in the time before I go to bed (ie read a book, have a bath).
How electronic devices affect sleeping patterns.
Researchers have found that staring at light-emitting screens such as those on phones, computers and TVs in the hour before you sleep can hinder the release of melatonin, which is the hormone that regulates sleep cycles. Melatonin is controlled by light exposure, as you usually want to be awake during the day, and asleep when its darkest. Because of this, bright lights emitted from the screens of electronic devices can disrupt the normal release of Melatonin and ruin your sleep cycle.
It has also been proven that activities such as playing computer games and watching TV before bed are also disruptive to a person's sleeping pattern as they stimulate your brain, keeping it alert and racing, and keeping you awake.
Potential problems of using electronic devices before bed
Potential problems of using electronic devices before bed include:
Alternatives to using electronic devices before bed