Teenager’s Ignored Needs for Good Sleep
The WHO defines teenagers as anyone between the ages of 10 and 24. This age is a time of transition from childhood to maturity, marked by a number of changes in social, cognitive, emotional, and physical domains.
Teenagers play a crucial part in shaping the country’s future as the events that transpire during this time have a significant impact on their future quality of life. Adolescents are undoubtedly susceptible to a number of difficulties at this age, such as the possibility of mental and behavioral illnesses.
Poor sleep quality is one issue that frequently occurs as a result of shifting sleep habits and the strain of educational activities.
This frequently results in excessive daytime drowsiness. Actually, the brain’s function and the body’s healing process depend on getting enough good sleep. In the current digital age, this syndrome is made worse by excessive use of devices, particularly smartphones.
Teenagers find it hard to put down their screens, especially at night, due to their accessibility and appealing features. Chronic sleep deprivation can affect one’s physical and emotional well-being, learning capacity, weight, and even the likelihood of accidents.
Thus, the impact of screen time on teen’s sleep quality and the significance of screen time management for their health will be covered in this article.
The Role of Gadget Use in Declining Teenagers Sleep Quality
The use of gadgets among teenagers has become an integral part of modern life. Digital devices such as smartphones, tablets and laptops are now not only used as communication tools, but also as media for entertainment, learning and social interaction.
Despite bringing various conveniences, excessive use of gadgets, especially at night, raises concerns about teenagers‘ health conditions, especially in terms of sleep quality.
Teenage is an important developmental phase that requires adequate rest to support optimal physical growth and cognitive function. However, the habit of using gadgets late at night to access social media, watch digital content, or play games often disrupts sleep.
Exposure to blue light from device screens can also reduce the production of melatonin, a hormone that plays a role in regulating the sleep cycle, hindering the process of falling asleep.
This condition causes many teenagers to experience sleep disorders, such as insomnia, sleep deprivation, and excessive daytime sleepiness. In the long run, these disorders can affect concentration, learning achievement, emotional stability, and increase the risk of physical and mental health problems.
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Sleep Quality Deteriorates due to Digital Activity in Teenagers
Excessive use of gadgets, especially at night, can have a negative impact on teenagers’ sleep quality. One of the main culprits is exposure to blue light from device screens, which has been shown to inhibit the production of hormones that play an important role in regulating sleep rhythms.
When melatonin production is disrupted, the drowsiness process is delayed, so teenagers tend to sleep later and do not get optimal rest.
In addition, digital activities such as playing games, watching content or browsing social media close to bedtime can keep the brain active and aroused.
This prevents the body from entering the deep sleep phase, which is important for physical and mental recovery. As a result, even if the sleep duration seems adequate, teenagers still feel tired and unrefreshed the next day.
This decrease in sleep quality can have an impact on various aspects of teenagers’ lives. During the day, they often experience excessive sleepiness, have difficulty concentrating, and experience a decline in thinking and academic performance.
If prolonged, sleep deprivation can also lead to emotional disorders such as stress, anxiety and depression. Physically, sleep disorders can worsen metabolism, increase the risk of obesity, and lower the body’s immunity, making teenagers more susceptible to disease.
Gadget Use Management Strategies to Improve Teenager’s Sleep Quality
To overcome the negative impact of gadget use on teenagers sleep quality, targeted and consistent efforts are needed from various parties. One of the main steps is to limit screen time, especially at night.
Teenagers are encouraged to stop digital activities at least one to two hours before bedtime to give their body time to prepare for the resting phase. In addition, it is important to establish a regular sleep routine, with a consistent bedtime and wake-up schedule every day, including weekends.
The use of night mode features or blue light filters on digital devices is also recommended to reduce exposure to blue light that can inhibit the production of the hormone melatonin.
Teenagers should also be encouraged to replace the habit of playing gadgets before bed with more calming activities, such as reading a physical book or doing light relaxation. Last but not least, a conducive sleeping environment that is free of electronic devices can help improve the quality of rest.
The role of parents and teachers in providing education on the importance of quality sleep and the negative impact of excessive gadget use is also crucial.
With collaboration between teenagers, families, and the educational environment, it is hoped that the use of gadgets can be managed wisely in order to maintain the physical and mental health of teenagers.
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Conclusion
Excessive use of gadgets, especially at night, has a significant impact on teenagers sleep quality. Disrupted sleep patterns due to continuous exposure to blue light and digital activities can hinder the physical and mental recovery process, and cause various physical and psychological health problems.
Therefore, it is important for teenagers, parents, and the educational environment to jointly manage the use of gadgets wisely. Through the implementation of time limits, proper education, and the creation of a conducive sleep environment, teenagers sleep quality can be well maintained.
Thus, teenagers can undergo their growth and development period optimally and prepare themselves for the future healthier and more productive.
Writer: Asyfa Zahwa
Student College of Arabic Education Departemet, Faculty of Islamic Studies, Muhammadiyah Prof. Dr. Hamka University
Supervisor: Dr. Muhammad Iman Sastra Mihajat, Ph.d.
Editor: Ika Ayuni Lestari
Language: Rahmat Al Kafi
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