No, not the music type of rhythm. The circadian rhythm. Say what? Actually, we all know what it is. We just don't know what it's called. The circadian rhythm is the body's natural sleep cycle. In children, early bedtimes and early awakening times are fine. Elderly people can run on even less sleep. Adults circadian rhythm is right in the middle, which works well with some work schedules and poorly with others.
But in adolescence (which scientists have defined as between the ages of 11 and 22), this circadian rhythm is off. The adolescent body naturally falls asleep around 11 PM or so, and wakes up much later in the day. Teenagers need around 9 1/4 hours of sleep each night. So, if they naturally fall asleep around 11, they'd naturally wake up around 8:30 AM.
First, less examine this circadian rhythm, shall we? The circadian rhythm is a group of neurons deep within the brain. This rhythm produces and secrete melatonin, the sleep hormone. When the body has less melatonin, the brain is awake and functioning. When there is more melatonin, the body begins to feel drowsy, begins to shut down, and sleep ensues.
The teenage body doesn't release these hormones until much later at night: and it's very important to honor their natural sleep schedule. As many people know, they teenage body is a mass of uncontrollable hormones. During the day, they are quite emotional. However, night is when all the good hormones are used; growth hormones. Also, when a student has to wake up using an alarm clock, they miss a crucial sleep stage known as REM (That is, Rapid Eye Movement.) Many of us know this stage as when we dream. REM occurs at increasing intervals nearly all night, but the most important stage is the longest one--about nine hours in. During REM sleep, the brain basically presses the "reset" btton. Chemicals in emotional centers are returned to default, and short-term memory banks of the day are cleared. According to sleep physiologist Mary Carskadon (and others), people who suffer from lack of REM become cranky, depressed, with impaired judgement and memory. They also have decreased reaction time, and teens with less REM have been shown to score lower grades.
Some attempts have been made by schools across the United Stqtes to fix the problem by starting school late. Some schools in Minnesota did such, and reported higher grades and better attendance. Most schools, however, are more than reluctant to push back school start times. Margarita Dubocovich, a neuropharmacist at Northwestern University in Evanston, says that schools should also consider scheduling important tests (like the PSAT, which are often secheduled in the morning,) for later in the afternoon.
So what can we do at home?
Letting the teen sleep in only throws off the biological clock further.
Less caffeine at night is encouraged.
Short, afternoon naps are advocated for.
Earlier bedtimes accomplish nothing except to have the teen laying awake for longer.
Close to bedtime, make the teen's room cool, dark, and quiet.
Do the same thing every night before bed: this helps your body recgnize patterns.
Encourage school officials to consider a later start time.
Overall, the situation may seem bleak. Estimates put the sleep deprivation as affecting 80-85% of teenagers. Others say that nearly 30% of teens suffer from deprivation-related sleep disorders (Sleep-Deprivation.com). With some changes to lifestyle, and some cooperation from schools and parents, teens can win the sleep-battle.
