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Look in a mirror. Duck into a nearby restroom or clothing store to check yourself out in the mirror, Friedman suggests. May have left the house looking like a million dollars, but you could still arrive looking like a vagabond. Adolescents today are increasingly depriving themselves of sleep, and instead spending more time on their smartphones or other devices, say scientists who found that teens sleep fewer hours per night than older generations.Most sleep experts agree that adolescents need nine hours of sleep each night to be engaged and productive students; less than seven hours is considered to be insufficient sleep.Researchers from San Diego State University and Iowa State University in the United States examined data of more than 360,000 US school students who took part in a survey.The study, published in the journal Sleep Medicine, found that about 40 per cent of adolescents in 2015 slept less than seven hours a night, which is 58 per cent more than in 1991 and 17 per cent more than in 2009.Delving further into the data, researchers learned that the more time young people reported spending online, the less sleep they got. Teens who spent five hours a day online were 50 per cent more likely to not sleep enough than their peers who only spent an hour online each day.Beginning around 2009, smartphone use skyrocketed, which researchers believe may be responsible for the 17 per cent bump between 2009 and 2015 in the number of students sleeping seven hours or less.Not only might teens be using their phones when they would otherwise be sleeping, but research suggests the light wavelengths emitted by smartphones and tablets can interfere with the body's natural sleep wake rhythm."Teens' sleep began to shorten just as the majority started using smartphones," said Jean Twenge, from San Diego State University in the US.0Of more than five dozen studies looking at youths aged five to 17 from around the world, 90 per cent have found that more screen time is associated with delayed bedtimes, fewer hours of sleep and poorer sleep quality.According to another study, this is because children and teenagers are more vulnerable to the blue light emitted by smartphone screens disrupting sleep. Since their eyes are not fully developed, children are more sensitive than adults to the impact of light on the internal body clock, they said."The vast majority of studies find that kids and teens who consume more screen based media are more likely to experience sleep disruption," said Monique LeBourgeois, associate professor at the University of Colorado Boulder in the US.

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