The silent epidemic: sleep deprivation in young people

“Taking a smartphone to bed is less harmless than previously thought. Yet three-quarters of Dutch young people still do it

Recent research published in the scientific journal JAMA, published by the American Medical Association, shows that three in four American high school students will not get enough sleep in 2023 .

Let that number sink in for a moment: 75%. And then ask yourself if these figures would be different for Dutch young people. I found a study by EenVandaag, which showed that 74% of young people (ages 12-24) have their smartphone in or next to their bed while sleeping.

Sleep deprivation in young people is directly linked to poorer school performance, an increased risk of depression and other mental health problems, obesity and a weakened immune system.

The sleep needs of young people

According to the American Academy of Sleep Medicine and the American Academy of Pediatrics, young people between the ages of thirteen and eighteen need eight to ten hours of sleep per night for optimal health and development. Yet, the majority don't meet this standard. The study shows that the number of young people who sleep five hours or less per night is particularly high. has increased significantly.

A key biological explanation for this sleep deficit lies in puberty itself. During this stage of life, adolescents' internal clocks shift, causing the production of melatonin—one of the hormones that regulates sleep—to begin later in the evening. As a result, many young people don't fall asleep until after 11 p.m., even though they often have to get up early for school. This results in chronic sleep deprivation.

Early school hours and social media

The early school schedule doesn't help matters. On average, secondary schools in the Netherlands start at 8:30 a.m., while research shows that a later start time allows young people to start the day feeling more rested. Studies show that schools that shifted their start time by one hour saw improvements in both sleep duration and mental health among their students. However, implementing such a change is difficult in practice, partly due to the schedules of working parents.

Besides school hours, digital media plays a negative role in sleep deprivation in young people. Using smartphones, tablets, and computers before bedtime affects sleep quality in two ways. First, the blue light emitted by these devices—particularly from tablets and computers, as mobile phones are not as strong—inhibits melatonin production, delaying sleep onset.

Secondly, social media and gaming keep young people awake longer than planned. A 2024 study found that young people who stayed active on social media until bedtime fell asleep later and experienced shorter, less deep sleep phases.

Consequences of chronic sleep deprivation

Young people who consistently get too little sleep have more difficulty remembering material, solving complex problems, and regulating their emotions. This can translate not only into lower grades but also into a higher risk of dropping out of school and behavioral problems.

In terms of mental health, sleep deprivation is a risk factor for developing depression and anxiety disorders. Another study shows that young people with sleep deprivation are more likely to experience mood swings, irritability, and feelings of hopelessness. Moreover, sleep deprivation can exacerbate existing mental health problems, potentially leading to a vicious cycle in which poor sleep and poor mental health reinforce each other.

Physically, chronic sleep deprivation is linked to obesity, an increased risk of type 2 diabetes, and a weakened immune system. Young people who sleep too little are more likely to be overweight because sleep deprivation disrupts the hormones that regulate hunger and satiety. They also have a greater risk of illness, as sleep is essential for a properly functioning immune system.

Joint effort

Addressing sleep deprivation in young people requires collaboration between schools, families, healthcare professionals, and technology companies. One of the most effective measures is delaying the start of first period in secondary school. While this presents challenges, the improved academic performance and improved mental health outweigh the effort.

In addition, it's important to promote digital health. Parents can play a role in this by establishing clear rules about screen use before bed. Setting a digital curfew can help young people fall asleep earlier. For example, no screens after 10 p.m.

Healthcare professionals, such as general practitioners and youth nurses, can educate young people and their parents about the importance of sleep and offer them practical tips. Finally, technology companies should take responsibility by making apps and platforms popular with young people less addictive.