Lisa Maltman, founder of The Sleep Connection and an expert in quality sleep, told students at Mosman High School in Sydney that “sleep health is the cornerstone for all other health and wellbeing areas.”

The recommended amount of sleep varies with age: 8–10 hours for the 14–18 age group, 7–9 hours for adults and 6–8 hours for over-65s. But most adolescents and adults sleep less than the body needs to maintain and develop their health.

Studies show that sleep duration has been declining over the past three decades, and sleep problems are increasing. Four in ten Australians are not getting enough sleep. Worldwide, about 32–50% of adults are sleep-deprived.

Harbingers’ Magazine conducted a survey of 23 respondents about their sleep quality and habits, most of whom were teenagers aged 16–19. More than half said that they sleep 6–7 hours, while nine people said 7–8 hours. Two respondents (10%) said that they sleep 6 hours or less. This is much less than recommended.

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Some respondents don’t feel any impact from lack of sleep, but the majority agree on a worsened emotional state. “I feel tired, exhausted, and I lack focus,” said 17-year-old Poppy Kingston. Many agreed, adding that they get irritated really easily.

“When well rested, life feels much better, even rewarding, and things get done easier,” remarked another respondent on the positive impacts of good-quality sleep.

Why is it hard to fall asleep immediately?

The electronic devices that surround us release a certain blue light that suppresses the release of melatonin (the hormone produced in the brain that signals the body to sleep when it’s dark.) Exposure to blue light for extended periods of time, especially before bed, confuses the brain into thinking it’s daytime.

It is recommended to put aside your mobile device for two hours or at least an hour before going to sleep.

How can you get extra sleep?

People like to sleep in on the weekends because that is the only time they are able to relax. However, studies have shown that big changes in sleep hours from weekdays to weekends can make you more sleepy and soggy on Mondays as it acts as “weekend/social jet lag”.

It is best not to sleep more than two extra hours on weekends so that your body is more able to adapt at the start of the following week.

The internal circadian rhythm refers to the body’s natural ability as a 24-hour internal clock, based on your activities, exposure to light/dark, change in temperature and mood throughout the day.

It regulates biological processes such as hormones, digestion and body temperature. If a person wakes up at the same time every morning and follows a consistent schedule before bedtime, then the body will adjust and prepare itself to wake up on time without an alarm.

You can take little naps midway through the day, but these should be no longer than 20-30 minutes and not after 3pm, as that can interrupt and confuse the internal circadian rhythm, making it harder to rest at bedtime. If you do take a nap, make sure to give yourself some time to wake up and come to your senses before taking up a task.

“Napping even for ten minutes during a day is very helpful to boost productivity instead of fighting the urge to sleep,” says Konstantin, one of the responders from the Harbingers’ survey.

What factors affect your sleep schedule?

Plenty of mental and emotional factors such as depression and sleep anxiety can affect sleep. A person must feel relaxed and have some time alone or do an enjoyable activity before bedtime.

When your mind is racing so much that it is literally impossible to relax, try practicing the 3-3-3 rule: focus and observe 3 objects or sounds, or move 3 parts of your body and focus on how each movement feels. This should ground you and distract the brain.

If you are having a stressful time and are unable to fall asleep, it might relate to a spike in cortisol, which is a stress hormone.

Other common sleeping issues include sleep inertia and insomnia. If they are intense, it is best to reach out to a specialist as it affects day life intensely.

Teenagers tend to stay up late at night, but that is not only because they are reluctant to go to bed. During puberty their internal body clock shifts by about 1-2 hours forward. This is called adolescent sleep phase delay, causing teens to feel sleepy later in the night and wake up later.

However, due to early school hours, most teens experience sleep deprivation. This sleep inefficiency causes the brain to activate more, causing overstimulation, which later makes it harder to fall asleep, creating this annoying cycle.

However, it is escapable, and requires changes to control the sleep schedule, such as regular exercise and a nutritious diet. Good health is grounded in good sleep and prioritising its quality is crucial to every person, any age.