Unhealthy social habits: In today’s digital era, teenagers are particularly prone to delayed sleep phase syndrome. — TNS
IN today’s digital era, many people, especially teenagers, have developed the habit of scrolling through social media, binge-watching TV series, or gaming late into the night. But have you ever wondered if this seemingly harmless habit could significantly impact your health? The answer is a resounding yes, particularly when it comes to your sleep patterns.
One common consequence is a condition called delayed sleep phase syndrome (DSPS), where your biological clock shifts, making it harder to fall asleep and wake up at conventional times.
Is there a good time to sleep?
Absolutely. Our bodies operate on an internal biological clock known as the circadian rhythm. Think of it as a conductor orchestrating your body’s daily schedule, ensuring everything runs in harmony. A critical part of this rhythm is the hormone melatonin, produced by the pineal gland. Imagine melatonin as the “sleepy sand” sprinkled by the Sandman – its production starts around 11pm and peaks at about 1am, signaling the perfect window to drift into restful sleep.
However, many Malaysians ignore this signal, especially night owls burning the midnight oil. Whether it’s work deadlines, late-night mamak sessions, drama marathons, or endless scrolling on TikTok, these activities delay sleep well past 1am.
When we stay awake beyond the melatonin peak, it’s as if we’ve ignored our body’s “last call” for sleep. After 1am–2am, melatonin levels decline, and instead of feeling drowsy, we often find ourselves oddly alert, unable to sleep even if we try.
According to the Health Ministry’s National Health and Morbidity Survey 2023 launched last year, two in five adult Malaysians, or 38%, are not getting enough sleep, which is defined as less than seven hours of sleep on average within a 24-hour period.
The ministry also found that insufficient sleep is linked to the prevalence in obesity, cardiovascular disease, diabetes, hypertension, depression and accidents nationwide.
Vulnerable teens
Teenagers are particularly prone to delayed sleep phase syndrome. Research from the Journal of Adolescent Health (2019) highlights that adolescents naturally experience a shift in their circadian rhythms, making them more likely to stay awake later at night. This natural delay, combined with habits like late-night gaming, homework, or chatting with friends, disrupts their sleep cycle further.
Closer to home, a study by Universiti Malaya found that over 70% of Malaysian teenagers reported sleeping fewer than six hours on school nights, compared to the recommended 8–10 hours for those aged 13-18 years old.
With schools starting as early as 7:30am, many students end up sleep-deprived, which affects their focus, mood, and academic performance.
In Malaysia, cultural habits also play a role. Late-night mamak culture, where young people gather for teh tarik and roti canai until the early hours, reinforces the delay in bedtime. Social media, now accessible 24/7 thanks to affordable data plans, acts as a virtual mamak table, keeping teenagers connected online when they should be sleeping.
To put it simply, trying to sleep after missing the melatonin peak is like arriving late to a kenduri. The food (your body’s natural readiness for sleep) is still there, but the best dishes are gone, and you can’t enjoy it the way you’re supposed to.
Fix your sleep hygiene
Sleep hygiene is essential to reset your internal clock and promote healthier sleep patterns. Sleep hygiene refers to both your sleep environment and behaviour.
Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted deep sleep.
The recent World Sleep Day – marked on March 14 – is a timely reminder of how vital it is to fix your sleep hygiene for a good night’s sleep.
How can you improve your sleep hygiene?
First, create a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This trains your body’s internal clock, much like setting a fixed timetable for prayers or meals.
Next, limit screen time before bed. Avoid using phones, laptops, or TVs at least an hour before your bedtime, as the blue light from these devices suppresses melatonin production. It’s like shining a flashlight in your eyes and wondering why it’s hard to fall asleep.
Developing a relaxing bedtime routine is also important. Engage in calming activities such as reading, meditating, or listening to soft music. Think of it as winding down after a long day at a pasar malam – you wouldn’t want to jump straight into bed with your adrenaline still high.
Additionally, avoid stimulants like caffeine and sugar after 4pm. Drinking a kopi tarik or sugary drinks late at night is like adding fuel to a fire – you’ll be wide awake when you should be winding down. Regular physical activity can also improve sleep quality, but avoid intense exercise close to bedtime, as it can leave you feeling too energised to sleep.
Lastly, expose yourself to natural light during the day. Morning sunlight acts as a natural reset button for your circadian rhythm, helping you sleep better at night.
In Malaysia, where late-night habits are often part of our culture, we need to take a step back and rethink how these patterns affect our health. By practicing good sleep hygiene, we can ensure that we’re not only well-rested but also more focused and productive in our daily lives.
After all, a good night’s sleep is the foundation for a healthier, happier tomorrow.
Idzzty Hassan is a clinical psychologist, working closely with children and adolescents. The views expressed here are solely the writer’s own.
