In our recent blog Teen Brain Development - Part 1, we explored the current scientific understandings of brain development during the teenage years, and looked at three big topics: emotions, social connections and risk-taking.

This month, we are continuing on this theme by looking at how the developing teenage brain is affected in relation to:

Sleep
Attention & focus
Learning & studying

We’ll also look at how we might harness the understanding of brain science to build good habits that optimise growth, development and brain integration.

‘Sleep is an investment in the energy you need to be effective tomorrow’ - Tom Rath

Sleep Matters

In order to keep your body healthy, your mind strong and optimise your brain integration during your teenage years, you need to get sufficient good quality sleep. Research shows that teens have biologically different sleep patterns to younger children, and to adults. Circadian rhythms are the patterns of waking and sleeping of all animals. Humans are naturally night-time sleepers - this functioning of our ‘body clock’ is controlled by a part of the brain called the hypothalamus. Babies require much more sleep than adults - usually 12 hours compared to 7-8 hours - and teens require at least 9 hours for optimal functioning. However, in the teenage brain, the hormone that is produced to induce sleepiness (melatonin) doesn’t start working until later in the evening and doesn’t drop until later in the morning. So teens often don’t feel sleepy until late, and then they have to get up early for school - it’s pretty difficult to fit in 9 hours of quality sleep if you have to be up at 7am but aren’t feeling sleepy until much later than 10pm! Having to be dragged out of bed is a common problem! This means that a ‘sleep loss’ is usually building up, hence the weekend lie-ins as the body tries its best to catch up. Add in addictive screens and the need for social connections and it’s even harder to get sufficient sleep. Unfortunately, sleeping late at the weekend only takes the edge off, and doesn’t really help the body clock to be consistent. Over time, the body becomes sleep deprived, which is not good news for all the important work the teenage brain needs to do during these years (see Teen Brain Development - Part 1). Being sleep deprived can also increase emotional intensity and risk-taking behaviour.

Symptoms of sleep deprivation

Not getting enough sleep affects just about every function in the body, and can lead to many negative outcomes including:

hormone disruption
raised stress levels
low mood/depression
increased anxiety
poor immunity
clumsiness
slower reactions
more accidents
less efficient digestion & affects appetite
poor memory and concentration

Studies have even shown that students who get less hours of quality sleep tend to get lower grades in exams and tests than their classmates who get more sleep.

We took an in-depth look at the importance of sleep in our 2022 blog Sleep is Your Superpower - have another read of this to understand why we are all chronically sleep-deprived in modern western society, and how we can take action to improve our sleep.

Why do teens sleep differently?

There are a few interesting and interlinked theories on why teenagers have different sleep patterns:

In terms of evolutionary biology, it may have been important in hunter-gatherer times for adolescents to stay awake later into the night so they could assist the adults to protect the group or tribe.
Also in terms of evolutionary biology, human adolescence is very complex and long compared to other mammals. Human adolescents need more sleep to support all the brain growth and development that is going on.
In terms of culture/society, teens are more active and excited from the end of the school day until bedtime with all the social connections, screen stimulation, homework and activities that happen in that time period. They are simply not ready for bed early!
In terms of nature’s way, teen bodies and brains are growing fast and just need more sleep.

‘The simple act of paying attention can take you a long way.’ Keanu Reeves

Attention & Focus

We know that it’s easier to pay attention and focus when you’ve had sufficient sleep. But sleep deprivation is not the only thing that affects teens’ ability to pay attention and focus. This time of maturation and change within the brain, particularly of the prefrontal cortex - which is the part that controls executive function - should eventually lead to improved ability to pay attention to and focus on what interests you, and what needs to be done. But while it’s undergoing such upheaval, the increase in emotional intensity and varying ability to resist distractions can cause difficulties. As we discussed in Teen Brain Development - Part 1, fluctuations in dopamine can affect distractibility and impulsivity, making it harder to concentrate and focus, and leading to more risk-taking behaviour. Focus can also be more drawn towards social connections and peer approval rather than studying or planning for the future, which adults can find frustrating. This can lead to tension and arguments at home. Teens are also vulnerable to the addictive nature of social media and screens in general, overuse of which can also impact the brain’s ability to focus and pay attention intently to one thing at a time for a continuous period.

Having difficulties with your ability to pay attention or focus could lead to:

problems keeping up with schoolwork, studies or work
disappointment in oneself for not doing or finishing things you intend to do
a ‘scattered’ feeling of not quite remembering what you’ve been doing
decrease in physical and mental health
feelings of dissatisfaction

Being aware of the challenges the teenage brain faces in relation to attention and focus is very important. It’s natural to experience this and does not mean there is something wrong with you. Below we will discuss some ways to strengthen your ability to pay attention and focus. The good news is that the brain’s plasticity means it can change at any age and stage of life!

‘Learning is a process not an event.’ Elliott Masie

Learning & Studying

It’s clear that any difficulties with attention and focus may also affect your ability to learn and study. In some ways, it seems quite unfair that at the very time your brain is working so hard to develop and integrate, you are also learning intensively and studying for exams! Keeping up with school, homework and activities requires a lot of brain work and can be challenging to navigate with a brain that is prone to experiencing intense emotions, sensitivity to peer approval and impulsivity.

On the positive side, the teenage brain is also extremely adaptable and ready to learn in its state of ‘plasticity’. Its tendency towards reward-driven behaviour can lead to engaging in positive behaviours such as studying challenging subjects, creative pursuits, or seeking new experiences and situations that push you outside of your comfort zone and help you to grow as a person. All of these strengthen the brain’s neural connections in a way that positively influences the re-wiring of the brain for adulthood.

By the end of adolescence, the teenage brain is capable of developing the ability to think and understand more like an adult. This might look like understanding complex, nuanced jokes; making connections between ideas and facts from different topics; understanding themes and deeper meanings; understanding that two different things can be true at the same time; and building your own beliefs and values. These are all really exciting developments that show the results of all that hard work your brain has been doing to prune and re-wire during this adaptable stage of its development!

In the next section, we will look at ways to support your developing brain to make the most of its adaptability.

‘Your habits will determine your future.’ Jack Canfield

Building Good Habits to Optimise Brain Development

As in any aspect of life, the first step towards change is awareness. If you’re struggling with any of the topics we’ve discussed in Teen Brain Development - Part 1 and above in this blog, then a great first step is to learn more about what’s happening inside your own brain and body. This will increase your awareness and understanding of the changes you are going through. Have a look at some of the resources listed in Further resources below - you could even share these blogs and the resources with your parents or other adults in your life.

Some of the Further resources authors mentioned recommend certain actions and practices for building positive habits that will help to optimise your growth, development and brain integration as you develop into adulthood. We have summarised a few of these below. Please don’t feel bad if you can’t manage all of them! But a couple of them might jump out as habits you’d like to develop, and you can dip back into this list any time you like in the future.

Emotions

Daniel Siegel recommends practicing ‘time-in’. This is taking some time by yourself to tune in to your own inner body sensations, thoughts and feelings. You might do this by sitting quietly and closing your eyes. Breathe deeply and notice what sensations, images, feelings and thoughts come up. You might try becoming aware of your breath first to quieten the chatter in your mind. Connecting to yourself in this way supports the growth of your brain and helps you to develop empathy and compassion for yourself and others. With regular practice, you may find that emotional outbursts are less frequent and that you feel more connected with yourself.

Social Connections

Take some time every day if you can to really connect with the people who mean the most to you. This means face-to-face interactions so that your brain can also learn how to communicate non-verbally. This means using eye contact, facial expressions, tone of voice, gestures, posture, appropriate touch and more to communicate with those you care about. Communication skills are vital life skills and learning them while your brain is in this adaptable, receptive state of adolescence will set you up for life.

For more on communication skills, check out our blogs: https://www.irleducation.org.uk/blog/communication-part-1

https://www.irleducation.org.uk/blog/communication-part-2

https://www.irleducation.org.uk/blog/mastering-the-art-of-small-talk

Risk-taking

Movement helps your brain to grow and develop, and should be part of every teen’s daily life. When you find a sport or activity that you really enjoy, it also provides a lot of dopamine surges. If you are struggling with risk-taking behaviour, it might be worth trying to find a new physical activity or sport that will help to give you the dopamine rewards without the risks. Outdoor activities such as rock climbing, mountain biking and kayaking all involve risk and thrill, as well as time in nature that will help your sleep too. Or what about tramplining, roller coasters or go-karting - these will all provide that rush of adrenaline!

You can also seek out challenges where there is a real risk of failure but if successful, this would be really positive for you. Applying for a job, auditioning for a musical, trying out for a sports team or giving a presentation - these are all experienced by the brain in the same way as risk-taking behaviour but may actually help you move forward positively and lead to important new experiences.

Sleep

Since the teenage brain is working so hard and really needs sufficient sleep - but we sadly can’t change the school start time! - here are some tips for improving your sleep:

getting outside into daylight during the morning, and being in darker spaces in the evenings will help your body to wind down.
avoid caffeine after lunchtime.
switch off your devices at least an hour before you want to be asleep
create a calming, wind-down routine. This might include having a milky drink, a bath, reading for pleasure, listening to music, breathing exercises, meditation or journaling to empty your mind before sleep.
put your devices outside of your bedroom overnight to avoid distractions.
ensure your sleeping area is comfortable and calm.

Building a consistent, robust sleep routine will set up good habits for your adult life, and will make it easier to deal with the inevitable times when you are out late, ill or lose sleep for other reasons.

Attention & focus

Daniel Siegel recommends practising ‘focus time’: time spent intentionally doing one thing at a time - no multitasking! When you try to study and text a friend at the same time, chat on the phone while browsing the internet, or listen to a podcast while trying to learn the Highway Code, your brain is working against itself. It was actually built to focus on one thing at a time. When you do that, three things happen in the brain that support brain growth and development. An important chemical called acetylcholine is secreted throughout the brain; specific brain circuits are intensely activated; and the acetylcholine works with another neurochemical called BDNF to optimise neuroplastic changes in the brain that are the basis for learning. When you continually multitask, the structure of the brain described above does not develop. So by intentionally practising ‘focus time’ - whether it be reading, listening, doing an activity - you will be actively supporting your brain to grow and develop in a positive way.

Learning & studying

‘Focus-time’ as described above will clearly have a positive impact on your ability to learn and study. Another practice that can support the brain is ‘downtime’: giving your brain a rest from learning, studying and being busy is just as important as it allows the brain time and space to unwind and sort itself out: like recharging a battery. Each day, intentionally take a ‘brain break’ when you have nothing particular to do and your imagination and thoughts can run free.

Equally important is ‘playtime’. Laughing, having fun, hanging out with friends, being silly, making jokes, being spontaneous and exploring new activities are all ways to ‘play’ as you get older. Particularly when ‘playing’ with others, the brain can make and solidify new connections, be creative and innovative.

For more advice and support on studying, check out our blogs:

https://www.irleducation.org.uk/blog/study-techniques

https://www.irleducation.org.uk/blog/time-management-2

Asking for help

If you are feeling different than you used to now that you are a teenager and getting older, and it’s hard to understand why you are feeling and behaving the way you are, do consider talking about this with a trusted adult. A parent, guardian, older sibling, friend, relative or teacher may be able to listen and provide valuable support - after all, they were all teenagers once too, even if that was a long time ago and seems hard to believe! Try to choose someone who you know is a good listener.

Some things you might like to discuss:

what are the particular problems you are having with being a teenager?
whether you need some support with some specific aspects of your life
what does the trusted adult recall about how it felt to be your age?
whether the adult has any useful advice or guidance to give you

If you are struggling to identify someone in your personal life to have this discussion with, get in touch with us!

Our challenge to you

This week, try to notice how you are doing in relation to the topics we have covered in this blog: sleep, attention & focus, learning & studying. Maybe use a notebook to jot down some observations. Some aspects to consider include:

How has your sleep been this week? Have you been feeling tired? How could you improve your sleep? It might be interesting to experiment with going to bed a little earlier for a week and see how you feel.
Do you have some challenges with paying attention and staying focussed on task? In what situations and environments does this tend to happen? Can you spot any link between these problems and other aspects such as sleep, diet, stress etc? When do you feel most focused/pay most attention?
How do you experience learning and studying? Has this changed since you were younger? What are the best and worst bits of learning and studying for you?

Further resources

Brainstorm: The Power & Purpose of the Teenage Brain by Daniel J. Siegel

Blame my Brain: The Amazing Teenage Brain Revealed by Nicola Morgan

Inventing Ourselves: The Secret Life of the Teenage Brain by Sarah-Jayne Blakemore

The Awesome Power of Sleep by Nicola Morgan

https://nicolamorgan.com/my-books/

Unlocking the Adolescent Mind: Insights from Dr. Siegel

Daniel Siegel - The Teenage Brain

The mysterious workings of the adolescent brain - Sarah-Jayne Blakemore

Why the teenage brain has an evolutionary advantage

Inside the Mind of a Master Procrastinator | Tim Urban | TED

The Teenage Brain Explained (with Nicola Morgan) - Scrolling 2 Death podcast