WHAT HAPPENS IF YOU DO NOT GET ENOUGH SLEEP?

Good sleep is essential for a healthy lifestyle. The official recommendations for the length of a night’s sleep range from 7 to 9 h for adults and 10–13 h for children, depending on age. Based on this recommendation, many children and adolescents around the world do not get the recommended amount of sleep. In this article, we will review the reasons why young people are not getting enough sleep, discuss the effects of lack of sleep on brain function and emotions, and emphasize the beneﬁts of adequate sleep for improving mood and optimizing performance in school. We will also examine how delaying the start of the school day could help increase overall sleep hours and reduce the negative consequences of sleep deprivation


DO MOST PEOPLE GET ENOUGH SLEEP?
Sleep is an essential part of maintaining a healthy lifestyle, vital for all age groups-from infants and children to older adults.Insu cient sleep has both short-and long-term e ects.In the short term, we all feel tired and uncomfortable when we do not sleep enough.In the long term, experts have found that regular lack of sleep is linked to a reduction in overall health.Sleep is essential for growth, physical and mental health, cognitive functioning, and mood balance.Although  A related question is: what time should we go to bed?In general, there is no specific recommended time-only to go to bed when you are tired.However, as much as possible, it is very important to go to bed at the same time each night.Most young children go to bed around pm and will fall asleep in < min.Adolescents often need fewer hours of sleep, but they will benefit if they go to bed around pm.The key is to balance getting enough sleep with not lying awake in bed for too long.

WHAT IS KEEPING US AWAKE?
There are many reasons that sleep deprivation is a worldwide

Biological Factors
Many changes happen in the body during puberty, including changes to the biological clock.One function of the biological clock is to control the timing between the sleep cycle and wakefulness.During puberty, there is a delay in the timing of the start and end of the sleep period, meaning kids want to stay up later and sleep later in the morning.Why does this happen?The pineal gland, located in the brain, produces a hormone called melatonin every evening.Melatonin, also known as the "hormone of darkness", tells the body that it is time to go to sleep.During puberty, the production of melatonin is delayed, so teenagers tend to go to bed later and get up later.

BIOLOGICAL CLOCK
An internal brain mechanism that measures time and regulates several body processes.It is influenced by light and darkness and operates in a cycle of about h.
We can see the biological clock at work in a common phenomenon known to many of us-jet lag.Jet lag is a temporary sleep disorder resulting from a rapid transition between time zones.It takes about half a day for the human body to get used to each hour of time di erence between the point of origin and the destination point.That is, for a time di erence of h, we will experience jet lag for days.As a result, we will be awake at the "wrong" hours, which makes it very di cult to function.

Certain Diseases
Migraines, allergies, and lung diseases such as asthma can damage the sleep cycle and cause sleep that is not refreshing.In puberty, kids often experience more anxiety, depression, and eating disorders, and these conditions may a ect sleep as well.

PINEAL GLAND
A small, pea-shaped gland deep in the center of the brain.The pineal gland secretes the hormone melatonin in response to changes in light and darkness.

MELATONIN
A a stimulating e ect on the body, and it may disrupt sleep and cause excessive sleepiness during the day.It is recommended that ca einated drinks should not be consumed at least h before bedtime.
Many medications also cause sleep problems and excessive daytime sleepiness.These include prescription and over-the-counter stimulants such as ADHD drugs, drugs for the treatment of certain diseases such as epilepsy, allergy drugs, painkillers, and more.Taking medication at the correct time can improve sleep.

WHAT HAPPENS WHEN WE DO NOT SLEEP ENOUGH?
Could it be okay to not sleep?After all, we could "waste" less time if we did other things instead of sleeping.Let us examine how lack of sleep may a ect our bodies (Figure ) [ , ].

Mood and Behavior
An insu cient amount of sleep is linked to an increase in sleepiness and feelings of tiredness during the day, sharp mood swings, symptoms of anxiety and depression, and an increased frequency of suicidal thoughts.Irregular sleeping hours and lack of sleep are linked to an increase in risky behaviors such as drinking alcohol, smoking cigarettes, and using drugs.These behaviors, in turn, may further harm the timing and quality of sleep.Daytime sleepiness can lead to car accidents, work accidents, and sports injuries.

Cognitive Functioning and Academic Performance
Adolescents who su er from a lack of sleep report a decrease in cognitive functioning and can have di culty concentrating at school, resulting in decreased academic performance.Sleep deprivation is so common in children that some are diagnosed with attention deficit disorder even though the real problem is a lack of sleep.Lack of sleep can be reflected in poor grades, increased absences, and di culty concentrating in class.These are just some of the negative side e ects of an insu cient amount of sleep on the brain.

Obesity
As with adults, lack of sleep among children and adolescents is linked to obesity.When the body is in a state of sleep deprivation, there are hormonal changes and changes to the body's metabolism.These changes can make people feel hungrier than normal.So, the less you sleep, the hungrier you are, and the more you eat.Obesity is often associated with a collection of symptoms including a fatty liver and high blood pressure, and it can increase the risk of developing diabetes and heart disease.

DOES STARTING SCHOOL LATER HELP?
There have been many studies on delaying school start times, to see if such delays might help prevent lack of sleep among children and adolescents.A growing number of schools all over the world are implementing late-start programs to adapt the school day to the delayed circadian rhythm of adolescents and teenagers.Many U.S. states have passed laws requiring that classes in middle and high kids.frontiersin.orgschools may not begin before : am [ ]. Adolescents in these states reported sleeping for more hours.More importantly, their improved sleep helped with some of the negative e ects of sleep deprivation, including increased positive mood, reduction in school absences, weight loss, reduced intake of ca eine, better grades, and even fewer tra c accidents involving teenagers [ , ]. Changing school hours is challenging, though, so not all areas can do this.We also still do not know exactly how long the start of the school day should be delayed to gain the positive e ect.

CONCLUSION AND RECOMMENDATIONS
Will we soon see schools everywhere implement a later start time?Maybe, but in the meantime, each and every one of you needs to take care of your personal sleep hours.Remember: even an extra hour of sleep at night can work like magic-your mood could improve, your grades might go up, and you will probably feel refreshed and healthier.
So, to improve your sleep, remember: stop using screens about h before bed (try reading a book instead), avoid ca einated beverages after pm, get some exercise during the day-go for a run or a swim, and, if you are still having trouble sleeping, talk to your parents or doctor.
Finally, here are some tips to help you overcome jet lag on your next vacation: A few days before the flight adjust your bedtime to the new clock, go to bed slightly later than usual (for a westbound flight), or a bit earlier (for an eastbound one).Upon your arrival at the new destination, spend time outside in the daylight.-. doi: ./mmwr.mm a .Owens, J. A., and Weiss, M. R.
. Insu cient sleep in adolescents: causes and consequences.Minerva Pediatr. : -. doi: ./S -. .- skills of the mind, as opposed to other types of skills such as motor skills.Some examples of cognitive function are logical reasoning, abstract thinking, and mental arithmetic.sleep's importance has been proven, lack of sleep is still a worldwide problem, especially for adolescents.The fundamental question is: how much sleep do we really need?Sleep associations around the world are trying to figure this out.The answer actually varies from person to person.Experts say that you should sleep enough to feel refreshed and alert during the day.For most of us, this means at least h of sleep per night at elementary school age, and h per night in adolescence [ ]. O cial recommendations state the following guidelines for children and adolescents: -h for --year-olds, -h for elementary school-aged children ( -years), and -h for middle school-and high school-aged kids (Figure ) [ ]. Figure various factors.However, every one of us can relate to at least one or two factors, and we might be able to change some of them to get more sleep (Figure ).