Study: Teens who got 8 to 9 hours of sleep were less likely to have mental health problems, including mood swings, inferiority complexes, anxiety and depression.
A recent mental health advisory report issued by the United States Department of Public Health showed that feelings of stress, despair and suicidal desire have increased significantly in adolescents in recent years, and have deepened during the pandemic.
Experts believe that one of the most important ways to reduce psychological burdens and enhance mental health and emotional resilience for this age group is to get enough sleep.
In an article published by the American newspaper “washingtonpost”, writer Lisa Lewis quotes Lisa Meltzer, a child psychologist at the National Jewish Health Hospital in Denver, that “sleep may be a protective factor for children and adolescents who are trying to adapt to life again.” In the wake of the isolation imposed by the epidemic.”
When you don’t sleep well
“When you don’t sleep well, emotional balance is one of the first things you lose,” Meltzer says. “Lack of sleep or scheduling of sleep can lead to poor mental health.”
According to the US National Sleep Foundation and the American Academy of Sleep Medicine, teens need 8 to 10 hours of sleep a night. But according to the results of the latest survey published by the Centers for Disease Control and Prevention on behaviors dangerous to the health of young people, less than a quarter of high school students are getting the minimum recommended amount of sleep.
According to one study, teens who got between 8 and 9 hours of sleep were less likely to have mental health problems, including mood swings, inferiority complexes, anxiety and depression.
Sleep and happiness indicators
Researcher Tim Bono, a lecturer in psychological and brain sciences at Washington University in St. Louis, concluded in a recently published study of a number of undergraduate students that the students who got the most sleep at night and at regular times throughout the week, scored the best indicators of happiness and psychological comfort. course of the semester.
The study found that students who sleep at irregular times are nearly twice as happy as normal, and Bono stresses that “it is clear that best practices related to sleep significantly affect the psychological health of students.”
emotional protection
Other research shows that getting enough sleep is a kind of “emotional shield” that helps teens deal with everyday stress.
Researcher Tiffany Yip, chair of the Department of Psychology at Fordham University, co-authored a study on the effect of sleep on adolescents’ ability to deal with stress-related stress, and found that getting a good night’s sleep helped teens better cope with stress factors.
Teens who got a good night’s sleep the night before were better able to adopt better coping strategies, such as getting support and not ruminating. “When teens sleep well, they are better able to deal with the stress of the next day,” says Tiffany.
The study also showed that sleeping after a stressful day provides an opportunity to restore emotional balance, which helps the teen recover and reduces negative psychological repercussions the next morning.
The relationship between sleep and mental health
Meltzer describes the relationship between sleep and mental health as being intertwined to a very complex degree, and stresses that lack of sleep can negatively affect mood and emotional resilience, and that mental health problems in turn affect sleep quality.
“We know by diagnosing various mental health problems – anxiety and depression in particular – that sleep can be both a symptom and a negative consequence of the disorder,” Meltzer explains. “If we can improve sleep, then some symptoms of mental health problems will improve. But solving the sleep problem will not work.” necessarily treat depression or anxiety,” and recommends that sleep problems and mental health issues be addressed concurrently.
Meltzer stresses the importance of healthy sleep habits, which are “First: a fixed sleep schedule, second: bright light in the morning, third: lying in bed only when sleeping.”
Tips for teens to sleep well
Here are other tips for teens to get good sleep:
Moderate caffeine intake: Caffeine is an effective way to refresh the body, but consuming it in the afternoon or evening affects the quality of sleep.
napping: Teens who nap too late or too long can end up with a poor sleep cycle.
Physical activity: Moderate physical activity — such as walking, running or playing basketball — can help you sleep better, but consider timing, as exercising late at night may delay bedtime.