Should teenagers be allowed to stay up late and wake up late? Nutrition expert Prashant Desai posted a video on his official Instagram account explaining why parents should allow their teenagers to sleep late.
Nutrition expert advises parents to let teens sleep later: “Bachon ko sonne do”
In the video, Desai explains that our natural tendency to sleep late and wake up late is due to our circadian rhythm, which advances during puberty and adolescence. He further explains that this rhythm is inherited from our ancestors, where young people kept people safe during the night while adults went to bed earlier. Experts say that melatonin, the sleep signal, peaks later in teenagers, making the late hours optimal for productivity and learning. That’s why he advises parents to let their teenagers sleep later if necessary.
What is a circadian cycle?
Circadian cycles, also known as circadian rhythms, are natural internal processes that regulate sleep-wake cycles and occur approximately every 24 hours. These rhythms are driven primarily by our own biological clocks, which respond to the light and dark conditions in our environment.
Circadian rhythms affect when we feel awake and sleepy, typically following a pattern where alertness peaks during the day and declines at night. Circadian rhythms also affect body temperature, which tends to be higher during the day and lower at night. Various hormones, such as melatonin (which helps regulate sleep) and cortisol (which helps regulate energy), are produced according to circadian rhythms.
Why do teenagers need more sleep?
Teens typically need more sleep than adults and younger children due to several physiological and developmental factors.
Circadian rhythm delay: Adolescents tend to experience a change in their circadian rhythm known as delayed sleep phases, which means they may wake up naturally later in the night and have a harder time falling asleep early.
Physical Growth and Development: During puberty, teenagers undergo rapid growth and physical changes, and sleep is essential for proper growth as growth hormone is primarily secreted during the deep sleep stage.
Brain Development: Teenage brains undergo significant development during their teenage years, including synaptic pruning and myelination (insulating nerve fibers), and adequate sleep supports these processes, helping with learning, strengthening memory, and overall cognitive function.
Hormonal changes: Puberty brings with it hormonal changes, including changes in the production of melatonin, which regulates the sleep-wake cycle. These changes can disrupt sleep patterns and make it harder for teenagers to go to bed and wake up early.
Increased academic and social demands: Teens often face increasing pressures, including schoolwork, extracurricular activities, social interactions, etc. These demands can lead to irregular sleep schedules and sleep deprivation if not managed properly.
Also see: Is Cheese Really a Healthy Choice for Kids? Expert Advice
