Sometimes, getting a good night's sleep might feel like a waste of time. Think of everything you can do in those 7-9 hours! If I didn't need that much sleep every day, I surely would be a millionaire by now. While I've never been a big sleepskipper, I know people in my environment who sleep 3-4 hours and wonder why they do not see any results. This blog is for you guys (if you should be sleeping at the time of reading this blog, put your phone away & check on us tomorrow!).
Sleep is important for several different things. It is beneficial for several brain functions, including the communication between nerve cells. It's like a vacuum cleaner to your brain: it removes all the toxins that build up while you are awake. It affects almost every tissue and system in the body, from the toes to the brain.
Not getting enough sleep during a long period increases the risk of disorders, such as high blood pressure, cardiovascular disease, diabetes, depression, and obesity. Have you ever talked to someone who is sleep-deprived? Annoyed, curt, zombie-lookalike, it is not fun.
This blog will go deeper into the impact of sleep on fitness in teenagers, formulated in fitness & sleep statistics. We'll dive into the importance of sleep for mental and physical health, strategies on improving sleep and therefore fitness, and of course stats to show its importance. Let's go!
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interest and basic knowledge in the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
How Does Sleep Impact Fitness on Teenagers? 50+ Statistics
Sleep & Mental Health
Sleep deprivation can lead to anxious, depressed, or suicidal feelings.
Sleep deprivation can lead to psychotic episodes ("losing touch with reality", like perceiving the world in an entirely different way than people around you).
Sleep deprivation can lead to loneliness (not having the energy to be around people).
Sleep deprivation can lead to struggles with concentration, and making plans or decisions.
The following stats all come from the Statistics Netherlands (CBS):
22% of Dutch 12 to 24-year-olds in 2022 had trouble sleeping in comparison to 14% in 2017.
16% of young people reported to have mental problems in 2022, in comparison to 8% in 2017.
12% of young people reported to suffer from depression in 2022, in comparison to 5% in 2017.
Among 12 to 17-year-olds in 2022, 20% of girls and 14% of boys experienced sleeping problems.
10% of girls in this age group reported a considerable, high, or very high impact of sleep deprivation on their mental health, compared to 5% of boys.
In the 18 to 24 age group, over 1 in 4 young adults (26%) reported sleeping problems.
13% of individuals in the 18 to 24 age group indicated being affected by sleep problems, with no significant gender differences noted.
In 2022, the prevalence of mental health issues among young adults aged 18 to 24 was higher than that of individuals aged 12 to 17, with rates of 20% and 11%.
Among 12 to 17-year-olds, 15% had experienced mental health problems in the past four weeks, with a notable gender difference: 15% of girls compared to 8% of boys.
Among 18 to 24-year-olds in 2022, twice as many women as men reported mental health issues, with rates of 27% and 13% respectively.
75% of depressed people show symptoms of insomnia, and many people with depression also suffer from excessive sleepiness and hypersomnia.
The most common sleeping disorder among young adults is clinical insomnia.
Research has found that people who reported sleeping 6 hours or less were 2.5 times likelier to also report frequent mental distress.
Research has found that children between 6 and 12 who do not get an average of 9 hours or more of sleep have more mental health struggles with anxiety, depression, and impulsive behavior.
Sleep & Physical Performance
Sleep loss and/or poor sleep quality can impair muscular strength, speed, and other aspects of physical performance.
A Stanford study of men’s basketball players who extended their sleep to 10 hours a night found several positive outcomes. The players ran faster in both half-court and full-court sprints. Their shooting improved by at least 9%. For both free throws and three-point shots. The athletes also reported improved physical and mental well-being.
Male and female swimmers who extended their sleep to 10 hours also saw many performance improvements. Reaction times off diving blocks were faster, turn times were improved, and kick strokes increased. Times swimming a 15-meter sprint also improved. Additionally, these athletes experienced improved mood and decreased daytime sleepiness and fatigue.
Varsity tennis players, male and female, who increased their sleep to at least nine hours a week also performed better. The accuracy of the players’ serves increased significantly from about 36% to nearly 42%. The players experienced less sleepiness as well.
Increasing sleep duration at night or napping is the most effective intervention to improve physical and/or cognitive performance.
Extending sleep duration by 46–113 min in athletes that habitually sleep ~ 7 hours per night may be a general recommendation for future sleep extension programs.
Supplementing sleep during the day with a 20–90-minute nap can improve performance outcomes after a regular night and restore performance decrements to baseline levels after a night with partial sleep restriction.
When we get quality sleep, our bodies also replenish muscle glycogen, a critical energy source that gets depleted when we work out.
One study found that a group of men who were sleep-deprived and then exercised had less myofibrillar protein synthesis, which would likely result in decreased muscle mass over time.
To ensure optimal muscle recovery, it is recommended to get at least 7-9 hours of sleep per night.
Myofibrillar proteins are like tiny machines inside your muscles that help them move. They work together when you move your body, like when you walk or lift things. These proteins grab onto each other and pull, making your muscles contract and move your body.
Athletes have been found to have lower-quality sleep than their nonathlete peers, with an estimated 22% to 30% having highly disturbed sleep.
Sleep & Metabolism
Metabolism slows about 15% during sleep, reaching its lowest level in the morning.
Sleep deprivation resulted in reduced glucose tolerance (rate of glucose clearance) by 40%.
Glucose utilization (how the body uses sugar for energy) is highest during wakefulness, accounting for about 25% of daily energy expenditure, while it's lowest during NREM sleep, around 5-10%, and intermediate during REM sleep.
Hormones like growth hormone and cortisol affect glucose regulation. Growth hormone levels are highest during slow-wave sleep, contributing to about 70% of its nightly secretion, while cortisol levels increase during REM sleep, accounting for about 30% of its daily secretion.
Subjects who self-reported less than 6 hours of sleep were twice as likely to develop diabetes.
Subjects sleeping longer than 8 hours were three times more likely to develop diabetes.
Sleep & Weight Regulation
Epidemiological studies have shown associations between decreased sleep duration and increased BMI (body mass index). Short sleep duration, typically less than 5 hours per night, has been linked to higher odds of obesity, with a 3.7-fold greater odds among men and a 2.3-fold increase among women compared to those sleeping 7-8 hours per night.
Sleep affects hormones that regulate appetite, such as leptin and ghrelin. Sleep deprivation can lead to decreased leptin levels (an appetite suppressant) by around 19%, and increased ghrelin levels (promoting hunger) by around 28%, potentially leading to overeating and weight gain.
A study from the American Journal of Clinical Nutrition found that:
Over a 14-day period, dieters who reduced their sleep experienced a 55% decrease in fat loss, despite maintaining the same caloric intake. They reported increased hunger, reduced meal satisfaction, and lower energy levels.
When people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks with an average calorie surplus of 270 kcal per day.
Insulin sensitivity, the researchers found, dropped by more than 30%.
In a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.
Sleep & Injury Risk
Sleep issues can increase the risk of concussions and other injuries, and impair recovery following injury.
The amount of sleep that consistently has been found to be associated with increased risk of injury is ≤7 h of sleep, which when sustained for periods of at least 14 d has been associated with 1.7 times greater risk of musculoskeletal injury.
Those who reported >8 h of sleep a night had their injury risk reduced by 61% as compared with those who had ≤8 h of sleep.
Sleep deprivation has been shown to suppress testosterone and growth hormone production and enhance cortisol levels, which could weaken muscles and leave you more susceptible to injury.
Research has found that decreasing hours of sleep during periods of high-volume intense training resulted in a 2.25-fold increase in the likelihood of sustaining an injury.
Solely accounting for a decreased sleep volume resulted in a 1.46-fold increased risk, while adolescent athletes who specifically reported that obtaining < 8 h of sleep resulted in a 1.31-fold increased injury risk.
Tips for Improving Sleep Quality
Quite a lot of numbers right? To finish this blog off with a bang, we have some tips for you to improve sleep quality and therefore gain more muscle, lose fat or stay fit as a teenager.
Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Try to stick to your schedule as closely as possible, even on days when you may be tempted to stay up late or sleep in.
Create a Relaxing Bedtime Routine: Develop a soothing routine to signal to your body that it's time to wind down and prepare for sleep. This could include activities like reading a book, taking a warm bath, listening to calming music, or practicing relaxation techniques such as deep breathing or meditation. Find what works best for you and make it a regular part of your evening routine.
Limit Screen Time Before Bed: Avoid using electronic devices like smartphones, tablets, and computers in the hour leading up to bedtime. The blue light emitted by these devices can suppress the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep. Instead, opt for activities that promote relaxation and prepare your body for rest.
Create a Comfortable Sleep Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains or a white noise machine to block out any light or noise that may disrupt your sleep. Invest in a comfortable mattress and pillows that provide adequate support for your body to help prevent discomfort and promote better sleep quality.
Limit Caffeine and Stimulants: Be mindful of your caffeine intake, especially in the afternoon and evening. Consuming caffeinated beverages like coffee, tea, and soda too close to bedtime can interfere with your ability to fall asleep and stay asleep. Similarly, avoid other stimulants like nicotine, which can have a similar effect on sleep.
Get Regular Exercise: Engage in regular physical activity during the day to help promote better sleep at night. Exercise can help reduce stress and anxiety, improve mood, and promote feelings of relaxation, all of which can contribute to better sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime, as it can increase alertness and make it harder to fall asleep.
Watch Your Diet: Pay attention to what you eat and drink, especially in the hours leading up to bedtime. Avoid heavy meals, spicy foods, and large amounts of liquids close to bedtime, as they can cause discomfort and disrupt sleep. Instead, opt for light, easily digestible snacks if you're hungry before bed, and avoid caffeine and alcohol, which can interfere with sleep.
Manage Stress: Practice stress-reducing techniques to help calm your mind and body before bed. This could include activities like mindfulness meditation, progressive muscle relaxation, journaling, or talking to a trusted friend or family member about your worries. Finding healthy ways to cope with stress can help promote better sleep and overall well-being.
Limit Naps: While short naps can be beneficial, especially if you're feeling tired during the day, be mindful of their length and timing. Limit naps to 20-30 minutes and avoid napping too close to bedtime, as it can interfere with your ability to fall asleep at night. If you find yourself needing to nap frequently, it may be a sign that you're not getting enough quality sleep at night.
Seek Professional Help if Needed: If you're struggling with chronic sleep issues or suspect you may have a sleep disorder, don't hesitate to seek help from a healthcare professional or sleep specialist. They can help diagnose any underlying sleep disorders and provide personalized advice and treatment options to help improve your sleep quality and overall health. Don't suffer in silence—reach out for support if you need it.
Conclusion
In conclusion, prioritizing good sleep habits is essential for teenagers to maintain their mental and physical well-being. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, and managing factors like screen time and stress, teenagers can improve their sleep quality and reap the benefits for their overall health.
Recognizing the impact of sleep deprivation on mental health and physical performance underscores the importance of addressing sleep issues early on. Whether it's improving mood, enhancing athletic performance, or reducing the risk of injury, adequate sleep plays a critical role in supporting teenagers' overall health and fitness goals.
Incorporating these tips into daily routines can help teenagers unlock the full potential of their sleep and lead healthier, happier lives. Remember, sleep is not a luxury—it's a necessity. Prioritize your sleep, and watch as it transforms your well-being. Goodnight and sweet dreams!
Frequently Asked Questions (FAQ)
1. Why is sleep important for teenagers?
2. How much sleep do teenagers need?
3. What are the consequences of sleep deprivation in teenagers?
4. How can teenagers improve their sleep quality?
5. Are naps beneficial for teenagers?
6. What should teenagers do if they're struggling with sleep issues?
7. Can improving sleep quality help with mental health and fitness goals?
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interest and basic knowledge of the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
References
Reference 1 (Sleep & Mental Health)
Sleep and mental health. (n.d.). Mind. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/
How sleep affects your health | NHLBI, NIH. (2022, June 15). NHLBI, NIH. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
Netherlands, S. (2023, November 8). Sleeping problems and mental health issues increasing among young people. Statistics Netherlands. https://www.cbs.nl/en-gb/news/2023/45/sleeping-problems-and-mental-health-issues-increasing-among-young-people
Suni, E., & Suni, E. (2023, November 16). Mental health and sleep. Sleep Foundation. https://www.sleepfoundation.org/mental-health
Blackwelder, A. J., Hoskins, M., & Huber, L. R. B. (2021). Effect of inadequate sleep on frequent mental distress. Preventing Chronic Disease, 18. https://doi.org/10.5888/pcd18.200573
Jackson, E., & Jackson, E. (2023, March 15). The connection between not getting enough sleep and mental health. UMMS Health. https://health.umms.org/2023/03/15/sleep-deprivation-mental-health/
Walsh, N. P., Halson, S. L., Sargent, C., Roach, G. D., Nédélec, M., Gupta, L., Leeder, J., Fullagar, H., Coutts, A. J., Edwards, B., Pullinger, S. A., Robertson, C. M., Burniston, J. G., Lastella, M., Meur, Y. L., Hausswirth, C., Bender, A. M., Grandner, M., & Samuels, C. (2020). Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British Journal of Sports Medicine, 55(7), 356–368. https://doi.org/10.1136/bjsports-2020-102025
Reference 2 (Sleep & Physical Performance)
Reference 3 (Sleep & Metabolism)
Sharma, S., & Kavuru, M. S. (2010). Sleep and Metabolism: An Overview. International Journal of Endocrinology, 2010, 1–12. https://doi.org/10.1155/2010/270832
Spiegel, K., Leproult, R., L’Hermite-Balériaux, M., Copinschi, G., Penev, P. D., & Van Cauter, E. (2004). Leptin Levels Are Dependent on Sleep Duration: Relationships with Sympathovagal Balance, Carbohydrate Regulation, Cortisol, and Thyrotropin. The Journal of Clinical Endocrinology & Metabolism, 89(11), 5762–5771. https://doi.org/10.1210/jc.2004-1003
Professional, C. C. M. (n.d.). Leptin & Leptin Resistance. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22446-leptin
Yaggi, H. K., Araujo, A. B., & McKinlay, J. B. (2006). Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care, 29(3), 657–661. https://doi.org/10.2337/diacare.29.03.06.dc05-0879
Reference 4 (Sleep & Weight Regulation)
Paturel, A. (2014, July 6). Sleep more, weigh less. WebMD. https://www.webmd.com/diet/sleep-and-weight-loss
Caldwell, A., PhD. (2022, February 7). Getting more sleep reduces caloric intake, a game changer for weight loss programs. UChicago Medicine. https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/getting-more-sleep-reduces-caloric-intake
Reference 5 (Sleep & Injury Risk)
Charest, J., & Grandner, M. (2020). Sleep and athletic performance. Sleep Medicine Clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
Huang, K. T., & Ihm, J. (2021). Sleep and injury risk. Current Sports Medicine Reports, 20(6), 286–290. https://doi.org/10.1249/jsr.0000000000000849
Fox, J. L., Scanlan, A. T., Stanton, R., & Sargent, C. (2019). Insufficient sleep in young athletes? Causes, consequences, and potential treatments. Sports Medicine, 50(3), 461–470. https://doi.org/10.1007/s40279-019-01220-8
Suppiah, H. T., Low, C. Y., & Chia, M. (2016). Effects of Sport-Specific training intensity on sleep patterns and psychomotor performance in adolescent athletes. Pediatric Exercise Science, 28(4), 588–595. https://doi.org/10.1123/pes.2015-0205
Rosen, P., Frohm, A., Kottorp, A., Fridén, C., & Heijne, A. (2017). Multiple factors explain injury risk in adolescent elite athletes: Applying a biopsychosocial perspective. Scandinavian Journal of Medicine & Science in Sports, 27(12), 2059–2069. https://doi.org/10.1111/sms.12855
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