Teenage years are riddled with many (maybe even too many) changes, and sleep patterns are not exempt from this. Our internal biological clock regulates the sleep-wake cycle or the circadian rhythm. If the body’s natural sleep-wake cycle becomes misaligned with the environment, this can cause circadian rhythm disorders. Considering all the changes teens go through, you may be wondering, “Does a person’s circadian rhythm change in adolescence?” In this article, we will answer this question as well as discuss ways to support restorative sleep for teens.
Does Adolescence Change Circadian Rhythm?
The answer to this question is yes, circadian rhythm can change during adolescence. But let us talk about why.
When we are adolescents, our bodies undergo hormonal changes, which can affect the release of melatonin.This hormone is released in the evening for younger children and adults, which is what tells the body that it is time to wind down. Teenagers have a more difficult time falling asleep at an earlier time because melatonin release becomes delayed. This is a completely normal part of the developmental process and is why many teens stay up later and wake up later as well. Having a comprehensive understanding of these transitions can help everyone in a teen’s community—parents, teachers, even teens themselves—become informed and make the best decisions about their sleep and routines.
Impact on Daily Life
As you can probably guess, consistently going to bed later when having to go to school the next morning is not the most sustainable practice. The inability of teens to fall asleep before midnight can result in sleep deprivation, which can then result in a myriad of consequences, such as:
- Difficulty concentrating
- Mood swings
- Weakened immune system
- Disrupted academic performance
- Negatively affected social interactions
Mindfulness around these possible repercussions can help guide teenagers to deal with their altered sleep patterns better.
Circadian Rhythm Disorders in Adolescence
Changes in circadian rhythm can sometimes lead to more serious issues, such as the development of a circadian rhythm disorder. One such disorder is delayed sleep phase disorder (DSPD), which occurs when the internal clock is not in harmony with societal norms, such as early school start times.
Most high schools start classes around 7 or 8 am, and some students start even earlier! This forces students to wake up before their body’s biology has caught up. As a result, a chronic sleep debt builds over time and affects both physical and mental health. Many students have also saturated their schedules with extracurriculars, social events, and, of course, homework—all of these commitments tend to push bedtime back even later! These pressures can further worsen the symptoms associated with the shifting circadian rhythms, regardless of whether they have a circadian rhythm disorder.
If your teen does end up developing a disorder, this can cause chronic insomnia and excessive tiredness throughout the day that requires medical intervention. Seeing a sleep specialist can help teens get their sleep back on track.
Helping Teens Adapt to Changes in Their Circadian Rhythm
Although changes in circadian rhythm are a normal part of the teenage years, the clash of the teenage biological clock and other obligations can be difficult to manage. That being said, there are steps that can help our teens manage their evolving circadian rhythm. Here are some actionable items to help your teen sleep better:
- Maintain a consistent sleep schedule – even on weekends, having consistency will help reset the internal clock.
- Limiting exposure to screens at bedtime – this can reduce the amount of exposure to blue light, which interferes with melatonin release.
- Physical activity during the day – encourages melatonin production at bedtime and anxiety release.
- Create a pre-sleep routine – having a relaxing “ritual” or routine can improve sleep quality.
Good sleep hygiene habits can take time to build and have an effect, so be sure to stay committed and consistent for the best results.
Talk to a Sleep Specialist
The altering of the teenage circadian rhythm poses a challenge if not managed adequately. If you are struggling with juggling these changes with your teenager, do not hesitate to reach out to a sleep specialist! They can give you more information tailored to your teen’s specific schedule and situation, perform a complete evaluation of their habits and symptoms, and together, your teen can find peaceful sleep again.
