or many, the
holiday
season is an
opportunity to unwind, enjoy festive films, and spend quality time with loved ones. However, for today’s adolescents (members of Generation Z), the winter break may carry unintended consequences, potentially leaving them feeling more depleted than restored.
Throughout the academic year, adolescents are often required to wake up early for school, despite neurological research indicating that melatonin is released later in teenagers than in adults. Scientists have highlighted the contrast between the recommended 7–9 hours of sleep for adults and the 8–11 hours teens require, with studies revealing that only 2 in 10 teens achieve these targets. How does this relate to the holiday season? While the break offers a chance to catch up on much-needed rest, many teens find themselves oversleeping, sometimes remaining in bed for most of the day. One contributing factor is the increased, unrestricted use of social media during time off from school. The blue light from screens suppresses melatonin production, disrupts internal bodily clocks, and contributes to insomnia.
Seasonal Affective Disorder (SAD), commonly known as seasonal depression, is another factor that can impact adolescent well-being during this time. SAD is a form of depression linked to seasonal changes, typically emerging and subsiding at the same time each year. Its symptoms can extract energy and motivation, leaving individuals feeling down.
This is not to suggest that the holiday break itself is inherently malicious to the mental health of adolescents. Rather, the combination of hormonal fluctuations, the additional stress of college applications for some, evolving social and romantic dynamics, and the persistent societal pressures amplified by constant comparisons to peers can and will all contribute to a holiday experience that is more challenging than healing for some teens.
What can I do to help? If you have a teenager at home, or know someone who might benefit from this insight, it’s important to avoid the reflexive “Get off your phone.” For many adolescents, their devices are central to their social lives and a key source of a dopamine boost. Instead, encourage meaningful conversations, keep them productive, and engage in activities that foster genuine, natural sources of enjoyment and connection.
Picking out and recognizing the unique challenges teens face during the holidays (from disrupted sleep patterns to social pressures and increased screen time) should prompt us to respond with empathy rather than quick fixes. With your teen's best interests in mind and a new window into the reasons for their common behavior, a new insight into their head has been brought to light, leading to a better, happier holiday season.
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