Human beings spend a third of their time sleeping. Some think it is wasted time, but quite the contrary. Sleep is precious, it allows the brain to integrate all the experiences of the day and store them as in a large library. Each person is unique in their sleep needs, but adolescence is a time when sleep needs are great.

Human beings have one thing in common with lions, cats and mice, explains Jeannette Bouton and Dr Catherine Dolto-Tolitch in their book “Long live sleep”. We are all small mammals whose bodies are not quite constructed at birth. In order for it to thrive, it needs affection, communication, water and food, and also a lot of sleep.

The period of adolescence

Adolescence is a time that requires a lot of sleep. The body changes in all directions, hormones wake up and put emotions in a boil. Some specialists argue that the need to sleep for a teenager is sometimes greater than for a pre-adolescent, due to the hormonal upheaval that affects him.

The mind is occupied both in integrating all these upheavals and at the same time in memorizing all the academic knowledge. And most teenagers have a brisk pace between their school schedule, their weekly hobbies at the clubs, time spent with friends and finally family.

With all this they have to put their body and their mind to rest, and not just at night. A micro-nap, as the Vendée Globe skippers do, is strongly recommended after the meal, for those who feel the need. Micro-nap or quiet time, where the teenager can take a break.

Studies show that between 6 and 12 years of age, nighttime sleep is of very good quality. It does indeed include a lot of slow, deep, restorative sleep.

In adolescence, between 13 and 16 years, it becomes of lower quality, due to three main causes:

• reduced sleep;
• chronic insufficiency;
• progressive disruption.

The amount of slow deep sleep would decrease by 35% to the profile of lighter sleep from 13 years old. After a night of sleep of the same duration, pre-adolescents very rarely fall asleep during the day, while adolescents are much more sleepy.

The different causes and consequences of light sleep

This lighter sleep has physiological causes. Adolescent circadian (wake / sleep) cycles are disrupted by the hormonal surges of puberty. These lead to:

• a lowering of body temperature later;
• the secretion of melatonin (sleep hormone) is also later in the evening;
• that of cortisol is also shifted in the morning.

This hormonal upheaval has always existed, but previously a good book allowed you to be patient. Screens are now making this phenomenon worse.

The adolescent does not feel the taste or the need to go to bed, resulting in chronic insufficient sleep. He is experiencing a situation similar to a jet lag. “When she goes to bed at 23pm, her internal body clock tells her it’s only 20pm. Likewise, when the alarm goes off at seven o’clock in the morning, his body indicates four o’clock ”. Very difficult in these conditions to be on top for the math exam.

The third factor that interferes with adolescent sleep deprivation is the gradual disruption of bedtime.

The harmful presence of screens

The presence of screens in bedrooms, computers, tablets, smartphones, video games, televisions delay falling asleep. Too stimulating, they do not allow the brain a good synchronization of the sleep cycle /sleep.

These new social habits and his difficulty falling asleep cause the teenager to delay going to bed, which worsens his sleep deficit.

Adolescents have a higher need for sleep than adults. Their need is estimated at 8 / 10h of sleep per day, whereas in fact the average time of sleep in this age group is only 7h per night. Teenagers are in sleep debt.

Jean-Pierre Giordanella, doctor author of a report on sleep for the Ministry of Health, recommended in 2006 a “minimum sleep duration between 8 and 9 hours in adolescence, the time limit for going to bed should not exceed 22 p.m. ”.

So no need to worry when the teenager stays under his duvet when mealtime has come. Teens try to make up for lack of sleep on the weekends, but the debt is not always erased.

“The very late morning on Sunday prevents them from falling asleep at a“ normal ”time in the evening and desynchronizes the sleep rhythm. Adolescents should therefore get up no later than 10 am on Sunday to avoid the jet lag on Monday ”specifies the doctor.