The need for sleep
An adolescent’s need for sleep is approximately 8 hours per night. However, the need for sleep is individual and varies at different stages of life. A busy everyday life puts a strain on the body and increases the need for sleep.
Learn to recognize your needs for sleep. For some people six hours of sleep is enough, while the others need to sleep for nine hours. When you have enough sleep, waking up does not feel insurmountable hard and you won’t feel fatigued throughout the day. Constant exhaustion is not a normal state, but a sign that you have not been getting enough rest.
The Circadian rhythm
One of the measures of a good sleep is its regularity. A good circadian rhythm is indicated by the fact that you wake up easily in the morning and fall asleep easily in the evening.
The circadian rhythm is particularly synchronized by the light-dark rhythm and the melatonin hormone, which is secreted during dark hours. On weekends and holidays, the circadian rhythm may shift. On weekends, however, it is not a good idea to turn the sleep cycle completely upside down as waking up on Monday morning may be difficult in that case.
The circadian rhythm is also affected by the ‘pacemaker’ in the brain. It determines whether we are ‘early birds’ or ‘night owls’. It doesn’t make it hard for the morning person to wake up early, while the evening person likes to stay up late. If you are a night owl, pay particular attention to getting adequate sleep. Night sleep may be insufficient if you’re going to bed late while school starts early in the morning.
The stages of sleep
Sleep consists of cycles that are repeated several times during the night. Make sure that the amount of your sleep is adequate so that each stage can be repeated often enough.
The stages of sleep are different, and each of them has its own function. In the first two stages, sleep is light. During light sleep, the functions of the brain are recovered.
In deep sleep, the brain’s energy reserves are replenished. Also, growth hormone is secreted, which contributes to growth and development of body’s tissues. Deep sleep is also associated with learning, and the things learned during the daytime are transferred into memory.
In the final stage of sleep, REM sleep, the brain is working on storing various skills. REM sleep is also important for mental health. During REM sleep, dreams are seen and the experiences of the day are imprinted in the emotional memory.