Riya Baibhawi

6 Best Evidence-Based Supplements for Brain Fog

Brain fog

<span>Brain fog</span>, a condition characterized by difficulty concentrating, memory issues, and mental fatigue, can often be alleviated by improving certain nutrient levels in the body. Key nutrients, including vitamins and minerals, play a crucial role in supporting <span>brain health</span> and reducing brain fog symptoms.

Vitamin D is essential for immune function and brain health. Deficiencies in vitamin D can contribute to cognitive decline and brain fog, particularly in individuals suffering from depression. Low vitamin D levels are commonly found in people with depressive symptoms, which can worsen memory and concentration. Studies suggest that vitamin D supplements may not only increase vitamin D levels but also help improve mood and cognitive function, potentially alleviating brain fog. A small study on postmenopausal women revealed that those who supplemented with vitamin D showed improved memory and learning abilities compared to those who took lower doses. 

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are well known for supporting brain health. Research shows that omega-3 supplements can enhance memory, attention, and mood. A study involving adults with low omega-3 intake found that supplementing with DHA for six months significantly improved memory. Additionally, omega-3s have been shown to help reduce symptoms of depression and anxiety, which are often linked to brain fog. Regular supplementation of omega-3s may boost cognitive function, especially in people experiencing mental fatigue and poor concentration.

Magnesium plays a key role in numerous bodily functions, including nerve function and energy production. Many individuals are magnesium deficient, which can lead to brain fog symptoms like poor focus and concentration. Stress can exacerbate magnesium deficiency, further impairing cognitive abilities. Research shows that magnesium supplements can reduce stress-related brain fog and improve cognitive performance. Older adults with higher magnesium levels have shown better cognitive function and a reduced risk of cognitive impairment. Magnesium also helps in managing anxiety and depression, which can both contribute to brain fog.

Vitamin C is widely recognized for its immune-boosting properties, but it also supports brain function. Studies have demonstrated that individuals with adequate vitamin C levels perform better on cognitive tests involving memory, attention, and focus. Low vitamin C levels are linked to cognitive decline and mood disorders. Supplementing with vitamin C may improve mood and alleviate brain fog, particularly in individuals experiencing subclinical depression. Ensuring optimal vitamin C intake can have a positive impact on both mental clarity and overall cognitive performance.

The B vitamins, including B6, B12, and folate, are crucial for cognitive function. Deficiencies in these vitamins can result in symptoms of brain fog, such as poor concentration and memory problems. Supplementing with B vitamins has been shown to improve cognitive function in individuals with deficiencies. For example, B12 supplementation has been linked to improved memory and attention in people with low levels of this vitamin. Research also indicates that higher B vitamin levels may enhance overall brain health, making them an important tool for combating brain fog.

L-theanine, a compound found in green tea, has been shown to improve cognitive function, memory, and reaction time. Studies suggest that L-theanine can help reduce mental stress and improve relaxation, which in turn supports better focus and mental clarity. Regular L-theanine supplementation has been associated with improved sleep quality, reduced anxiety, and better cognitive performance. By enhancing relaxation and reducing stress, L-theanine can help alleviate brain fog symptoms.

Brain fog can significantly impact daily life, but the right nutritional interventions can help improve mental clarity and cognitive function. Vitamin D, omega-3 fatty acids, magnesium, vitamin C, B vitamins, and L-theanine are all essential nutrients that support brain health. Ensuring adequate levels of these nutrients through diet or supplements can help reduce brain fog, improve mood, and boost cognitive performance. However, it is important to consult with a healthcare provider before starting any new supplementation regimen.

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Brain fog, a condition characterized by difficulty concentrating, memory issues, and mental fatigue, can often be alleviated by improving certain nutrient levels in the body. Key nutrients, including vitamins and minerals, play a crucial role in supporting brain health and reducing brain fog symptoms.1. Vitamin DVitamin D is essential for immune function and brain health. Deficiencies in vitamin D can contribute to cognitive decline and brain fog, particularly in individuals suffering from depression. Low vitamin D levels are commonly found in people with depressive symptoms, which can worsen memory and concentration. Studies suggest that vitamin D supplements may not only increase vitamin D levels but also help improve mood and cognitive function, potentially alleviating brain fog. A small study on postmenopausal women revealed that those who supplemented with vitamin D showed improved memory and learning abilities compared to those who took lower doses. 2. Omega-3 Fatty AcidsOmega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are well known for supporting brain health. Research shows that omega-3 supplements can enhance memory, attention, and mood. A study involving adults with low omega-3 intake found that supplementing with DHA for six months significantly improved memory. Additionally, omega-3s have been shown to help reduce symptoms of depression and anxiety, which are often linked to brain fog. Regular supplementation of omega-3s may boost cognitive function, especially in people experiencing mental fatigue and poor concentration.3. MagnesiumMagnesium plays a key role in numerous bodily functions, including nerve function and energy production. Many individuals are magnesium deficient, which can lead to brain fog symptoms like poor focus and concentration. Stress can exacerbate magnesium deficiency, further impairing cognitive abilities. Research shows that magnesium supplements can reduce stress-related brain fog and improve cognitive performance. Older adults with higher magnesium levels have shown better cognitive function and a reduced risk of cognitive impairment. Magnesium also helps in managing anxiety and depression, which can both contribute to brain fog.4. Vitamin CVitamin C is widely recognized for its immune-boosting properties, but it also supports brain function. Studies have demonstrated that individuals with adequate vitamin C levels perform better on cognitive tests involving memory, attention, and focus. Low vitamin C levels are linked to cognitive decline and mood disorders. Supplementing with vitamin C may improve mood and alleviate brain fog, particularly in individuals experiencing subclinical depression. Ensuring optimal vitamin C intake can have a positive impact on both mental clarity and overall cognitive performance.5. B VitaminsThe B vitamins, including B6, B12, and folate, are crucial for cognitive function. Deficiencies in these vitamins can result in symptoms of brain fog, such as poor concentration and memory problems. Supplementing with B vitamins has been shown to improve cognitive function in individuals with deficiencies. For example, B12 supplementation has been linked to improved memory and attention in people with low levels of this vitamin. Research also indicates that higher B vitamin levels may enhance overall brain health, making them an important tool for combating brain fog.6. L-TheanineL-theanine, a compound found in green tea, has been shown to improve cognitive function, memory, and reaction time. Studies suggest that L-theanine can help reduce mental stress and improve relaxation, which in turn supports better focus and mental clarity. Regular L-theanine supplementation has been associated with improved sleep quality, reduced anxiety, and better cognitive performance. By enhancing relaxation and reducing stress, L-theanine can help alleviate brain fog symptoms.Brain fog can significantly impact daily life, but the right nutritional interventions can help improve mental clarity and cognitive function. Vitamin D, omega-3 fatty acids, magnesium, vitamin C, B vitamins, and L-theanine are all essential nutrients that support brain health. Ensuring adequate levels of these nutrients through diet or supplements can help reduce brain fog, improve mood, and boost cognitive performance. However, it is important to consult with a healthcare provider before starting any new supplementation regimen.

6 best evidence-based supplements for brain fog

Health and Me

Ishita Roy

How VR and Gaming Aid Brain Surgery Rehab

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teens who stay up late may be wired for recklessness and impulsiveness, study finds

Weight Loss Surgery Stigma Linked To Lingering Depression Symptoms

weight loss surgery stigma linked to lingering depression symptoms

Things are constantly changing and revolutionising in the health system. Thanks to technologies, there are now new ways to "heal". One such way is by indulging yourself in to the world of virtual reality and gaming, writes Dr Sathyanarayana LD, Consultant neurosurgeon at Narayana Health, Bengaluru for South First. 

He notes that many people undergo surgery to remove brain tumors, which are one of the most complex and could be life-altering conditions for someone to face. Brain tumors could be benign or malignant, however, both affects the person's speech, motor function, memory, and their ability to perform day-to-day activities. This is the reason why, post-surgery, patients may be left with impairments, including physical, cognitive, and emotional. But thanks to technological advancement in the field of health, virtual reality (VR) and gaming have become "powerful tools for neurorehabilitation". 

Dr Sathyanarayana notes that these means are not just for entertainment anymore. Since these means offer a more immersive and interactive experience, they have the potential to enhance the effectiveness of the treatment and also speed up the healing process, post-surgery. 

The doctor notes that recovering from brain surgery is an intricate and lengthy journey. The brain does not return to full function immediately after the procedure; instead, it must gradually rebuild and rewire itself to regain what was lost.

This remarkable ability of the brain to reorganize and adapt, shaped by continuous learning and experience, is called neuroplasticity. It is through neuroplasticity that the brain creates new neural pathways to compensate for damaged areas and restore lost capabilities. In this complex process of rebuilding, gaming and virtual reality (VR) are emerging as powerful allies.

VR places patients in immersive, computer-generated environments that stimulate multiple senses at once—sight, sound, and even body awareness, known as proprioception. These rich sensory experiences actively engage different areas of the brain, sparking changes at the synaptic level, where neurons communicate with each other.

By simultaneously activating motor, sensory, and cognitive regions of the brain, VR encourages synaptic plasticity and broader neural reorganization. This multi-layered engagement fosters a more cohesive and efficient path to recovery, helping the brain rebuild its networks in a meaningful and impactful way.

<h4>Relearning Movement Through Virtual Play</h4>

Post-surgery, many patients face motor impairments like weakness or poor coordination. Virtual reality offers a safe and stimulating space to relearn movement through repetition and task-specific training—key elements for motor recovery.

For instance, VR games that simulate cricket—batting, catching, or goalkeeping—encourage repeated use of the shoulder, arm, and hand, helping restore motor skills. These games also adapt in difficulty and provide real-time feedback, keeping patients motivated while preventing fatigue.

Watching and participating in virtual activities also stimulates mirror neurons—cells involved in motor learning—which may strengthen communication between remaining healthy brain circuits and support recovery.

<h4>Training the Brain to Think Again</h4>

Beyond physical rehabilitation, brain surgery often impacts attention, memory, decision-making, and problem-solving. Gaming and VR can simulate real-life tasks in a structured, repeatable way, challenging cognitive functions in an enjoyable format.

Games involving memory recall, puzzles, and strategic decision-making push the brain to stay active. Over time, this improves working memory, executive function, and mental sharpness—key components of cognitive healing.

<h4>Emotional Healing in a Virtual World</h4>

Recovery is not just physical or cognitive—it’s deeply emotional too. Patients may feel anxious, depressed, or lose confidence. Immersive VR experiences can provide psychological comfort by offering calming spaces or achievement-oriented challenges.

These environments give patients a chance to see their progress, rebuild self-esteem, and stay hopeful—factors that are vital for long-term motivation and adherence to recovery routines.

<h4>Why VR and Gaming Work in Neurorehab</h4>

<strong>Repetition with engagement</strong>: Games make repetitive rehab feel enjoyable, which is essential for promoting neuroplasticity.

<strong>Customized progress: </strong>VR systems offer real-time biofeedback and adaptive difficulty, ensuring that challenges remain effective and engaging without overwhelming the patient.

<strong>Affordable and scalable: </strong>Innovations from institutions like IIIT Hyderabad’s Serious Games Lab are making VR solutions accessible and low-cost, even for rural and public healthcare settings.

health and wellness

brain tumor

VR and gaming for brain healing

can gaming help after brain surgery

Things are constantly changing and revolutionising in the health system. Thanks to technologies, there are now new ways to "heal". One such way is by indulging yourself in to the world of virtual reality and gaming, writes Dr Sathyanarayana LD, Consultant neurosurgeon at Narayana Health, Bengaluru for South First. He notes that many people undergo surgery to remove brain tumors, which are one of the most complex and could be life-altering conditions for someone to face. Brain tumors could be benign or malignant, however, both affects the person's speech, motor function, memory, and their ability to perform day-to-day activities. This is the reason why, post-surgery, patients may be left with impairments, including physical, cognitive, and emotional. But thanks to technological advancement in the field of health, virtual reality (VR) and gaming have become "powerful tools for neurorehabilitation". Dr Sathyanarayana notes that these means are not just for entertainment anymore. Since these means offer a more immersive and interactive experience, they have the potential to enhance the effectiveness of the treatment and also speed up the healing process, post-surgery. How Does It Work? Why Does It Work?The doctor notes that recovering from brain surgery is an intricate and lengthy journey. The brain does not return to full function immediately after the procedure; instead, it must gradually rebuild and rewire itself to regain what was lost.This remarkable ability of the brain to reorganize and adapt, shaped by continuous learning and experience, is called neuroplasticity. It is through neuroplasticity that the brain creates new neural pathways to compensate for damaged areas and restore lost capabilities. In this complex process of rebuilding, gaming and virtual reality (VR) are emerging as powerful allies.VR places patients in immersive, computer-generated environments that stimulate multiple senses at once—sight, sound, and even body awareness, known as proprioception. These rich sensory experiences actively engage different areas of the brain, sparking changes at the synaptic level, where neurons communicate with each other.By simultaneously activating motor, sensory, and cognitive regions of the brain, VR encourages synaptic plasticity and broader neural reorganization. This multi-layered engagement fosters a more cohesive and efficient path to recovery, helping the brain rebuild its networks in a meaningful and impactful way.Relearning Movement Through Virtual PlayPost-surgery, many patients face motor impairments like weakness or poor coordination. Virtual reality offers a safe and stimulating space to relearn movement through repetition and task-specific training—key elements for motor recovery.For instance, VR games that simulate cricket—batting, catching, or goalkeeping—encourage repeated use of the shoulder, arm, and hand, helping restore motor skills. These games also adapt in difficulty and provide real-time feedback, keeping patients motivated while preventing fatigue.Watching and participating in virtual activities also stimulates mirror neurons—cells involved in motor learning—which may strengthen communication between remaining healthy brain circuits and support recovery.Training the Brain to Think AgainBeyond physical rehabilitation, brain surgery often impacts attention, memory, decision-making, and problem-solving. Gaming and VR can simulate real-life tasks in a structured, repeatable way, challenging cognitive functions in an enjoyable format.Games involving memory recall, puzzles, and strategic decision-making push the brain to stay active. Over time, this improves working memory, executive function, and mental sharpness—key components of cognitive healing.Emotional Healing in a Virtual WorldRecovery is not just physical or cognitive—it’s deeply emotional too. Patients may feel anxious, depressed, or lose confidence. Immersive VR experiences can provide psychological comfort by offering calming spaces or achievement-oriented challenges.These environments give patients a chance to see their progress, rebuild self-esteem, and stay hopeful—factors that are vital for long-term motivation and adherence to recovery routines.Why VR and Gaming Work in NeurorehabRepetition with engagement: Games make repetitive rehab feel enjoyable, which is essential for promoting neuroplasticity.Customized progress: VR systems offer real-time biofeedback and adaptive difficulty, ensuring that challenges remain effective and engaging without overwhelming the patient.Affordable and scalable: Innovations from institutions like IIIT Hyderabad’s Serious Games Lab are making VR solutions accessible and low-cost, even for rural and public healthcare settings.

how vr and gaming aid in brain surgery rehab

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When Canada first passed its assisted dying legislation, also known as the Bill C-14 in 2016, it soon became a landmark in healthcare and personal autonomy. It is officially known as Medical Assistance in Dying (MAID) and was initially available only to those adults who were terminally ill. The eligibility criteria had strict parameters: the person had to be suffering from a "serious and incurable illness", be in an "advanced sate of irreversible decline", experience "intolerable suffering", and crucially their natural death had to be "reasonable foreseeable". 

This legal threshold was also known as Track 1. This was modeled on end-of-life care and largely served people with terminal cancer or other severe illness who wanted control over their dying process. Track 1 is a relatively swift procedure, with some patients receiving MAID within a day of applying. 

However, many Canadians live with severe, non-terminal conditions and they felt left out. These were people with degenerative diseases, chronic pain, or spinal injuries. They had and continued to suffer deeply, but were not imminently dying. They also began to request for MAID, however, were routinely denied.

<strong>ALSO READ: <a href="https://www.healthandme.com/health-wellness/what-are-the-dutch-guidelines-of-active-euthanasia-and-the-countries-that-allow-it-article-151101970" data-type="tilCustomLink">What Are The Dutch Guidelines Of Active Euthanasia And The Countries That Allow It</a></strong>

This led to a legal challenge by Jean Truchon, reports The New York Times. He is a man with spastic cerebral palsy whose suffering wasn’t deemed terminal. In 2019, a Quebec court ruled that the “reasonably foreseeable death” clause was unconstitutional. This case prompted the introduction of Bill C-7 in 2021, which created Track 2 — extending MAID eligibility to people with serious, incurable conditions causing enduring suffering, even if their deaths weren’t foreseeable.

Track 2 includes additional safeguards: a 90-day assessment period, evaluation by two independent clinicians, and consultation with specialists if necessary. Applicants must also be informed of other ways to alleviate their suffering and show they’ve seriously considered those options. While mental illness alone was technically included under Track 2, implementation has been delayed until 2027 due to concerns about inadequate mental health infrastructure.

Despite its tighter process and ethical complexities, Track 2 MAID has steadily gained use. In 2023, there were 622 deaths under Track 2 compared to 14,721 under Track 1. Still, Track 2 has ignited national debate, with critics claiming it opens the door to premature death among vulnerable populations — and supporters defending it as a compassionate choice for those trapped in non-terminal agony.

<h4>Paula Ritchie And The Doctor Who Stepped Forward To Assess Track 2 Patients</h4>

A 52-year-old woman from Smith Falls, Ontario had a far from simple case, assessed by Dr Matt Wonnacott, who agreed to assess Track 2 patients. He believed that these patients too had the right to autonomy and must be able to guide care decision, including the right to choose death when suffering becomes unbearable, reports The New York Times. 

Paula had a long history of chronic pain and mental health challenges: fibromyalgia, chronic fatigue syndrome, migraines, depression, PTSD, borderline personality disorder, and more. But things got worse in early 2023 after a head injury. She began experiencing vertigo, migraines, uncontrollable muscle movements, and an overwhelming dizziness that made even basic tasks impossible.

Doctors failed to find a physical cause. Some attributed her symptoms to psychological distress, while others diagnosed post-concussion syndrome. Treatments ranged from Percocet and Ativan to acupuncture and reiki, but nothing worked. Paula’s life shrank to a single room, her body wracked with pain, her mind spinning. She tried to end her life — and failed.

<strong>YOU MAY WANT TO READ: <a href="https://www.healthandme.com/health-wellness/plea-of-chilean-woman-with-muscular-dystrophy-sparks-national-debate-on-euthanasia-bill-article-151554844" data-type="tilCustomLink">Plea of Chilean Woman With Muscular Dystrophy Sparks National Debate on Euthanasia Bill</a></strong>

Frustrated by her inability to access help or relief, Paula began pursuing MAID. Her first request was denied. But she persisted, calling the regional MAID coordination center daily until she was finally reassessed by Wonnacott and a psychiatrist, Dr. Elspeth MacEwan.

During the assessment, Wonnacott asked if she would wait five years for a hypothetical cure. Paula said no — she could barely get through a day. She felt tortured. A veterinarian, she told a friend, would euthanize a dog in better shape.

Importantly, Wonnacott found her reasoning sound. She was not acting out of untreated mental illness or impulsivity. She had sought treatment. She had given it time. And she had thought carefully about her request. MacEwan agreed. Paula met the criteria under Track 2.

Canada health news

euthanasia

assisted dying in canada

health news

right to die

right to die with dignity

When Canada first passed its assisted dying legislation, also known as the Bill C-14 in 2016, it soon became a landmark in healthcare and personal autonomy. It is officially known as Medical Assistance in Dying (MAID) and was initially available only to those adults who were terminally ill. The eligibility criteria had strict parameters: the person had to be suffering from a "serious and incurable illness", be in an "advanced sate of irreversible decline", experience "intolerable suffering", and crucially their natural death had to be "reasonable foreseeable". This legal threshold was also known as Track 1. This was modeled on end-of-life care and largely served people with terminal cancer or other severe illness who wanted control over their dying process. Track 1 is a relatively swift procedure, with some patients receiving MAID within a day of applying. However, many Canadians live with severe, non-terminal conditions and they felt left out. These were people with degenerative diseases, chronic pain, or spinal injuries. They had and continued to suffer deeply, but were not imminently dying. They also began to request for MAID, however, were routinely denied.ALSO READ: What Are The Dutch Guidelines Of Active Euthanasia And The Countries That Allow ItThis led to a legal challenge by Jean Truchon, reports The New York Times. He is a man with spastic cerebral palsy whose suffering wasn’t deemed terminal. In 2019, a Quebec court ruled that the “reasonably foreseeable death” clause was unconstitutional. This case prompted the introduction of Bill C-7 in 2021, which created Track 2 — extending MAID eligibility to people with serious, incurable conditions causing enduring suffering, even if their deaths weren’t foreseeable.Track 2 includes additional safeguards: a 90-day assessment period, evaluation by two independent clinicians, and consultation with specialists if necessary. Applicants must also be informed of other ways to alleviate their suffering and show they’ve seriously considered those options. While mental illness alone was technically included under Track 2, implementation has been delayed until 2027 due to concerns about inadequate mental health infrastructure.Despite its tighter process and ethical complexities, Track 2 MAID has steadily gained use. In 2023, there were 622 deaths under Track 2 compared to 14,721 under Track 1. Still, Track 2 has ignited national debate, with critics claiming it opens the door to premature death among vulnerable populations — and supporters defending it as a compassionate choice for those trapped in non-terminal agony.Paula Ritchie And The Doctor Who Stepped Forward To Assess Track 2 PatientsA 52-year-old woman from Smith Falls, Ontario had a far from simple case, assessed by Dr Matt Wonnacott, who agreed to assess Track 2 patients. He believed that these patients too had the right to autonomy and must be able to guide care decision, including the right to choose death when suffering becomes unbearable, reports The New York Times. Paula had a long history of chronic pain and mental health challenges: fibromyalgia, chronic fatigue syndrome, migraines, depression, PTSD, borderline personality disorder, and more. But things got worse in early 2023 after a head injury. She began experiencing vertigo, migraines, uncontrollable muscle movements, and an overwhelming dizziness that made even basic tasks impossible.Doctors failed to find a physical cause. Some attributed her symptoms to psychological distress, while others diagnosed post-concussion syndrome. Treatments ranged from Percocet and Ativan to acupuncture and reiki, but nothing worked. Paula’s life shrank to a single room, her body wracked with pain, her mind spinning. She tried to end her life — and failed.YOU MAY WANT TO READ: Plea of Chilean Woman With Muscular Dystrophy Sparks National Debate on Euthanasia BillFrustrated by her inability to access help or relief, Paula began pursuing MAID. Her first request was denied. But she persisted, calling the regional MAID coordination center daily until she was finally reassessed by Wonnacott and a psychiatrist, Dr. Elspeth MacEwan.During the assessment, Wonnacott asked if she would wait five years for a hypothetical cure. Paula said no — she could barely get through a day. She felt tortured. A veterinarian, she told a friend, would euthanize a dog in better shape.Importantly, Wonnacott found her reasoning sound. She was not acting out of untreated mental illness or impulsivity. She had sought treatment. She had given it time. And she had thought carefully about her request. MacEwan agreed. Paula met the criteria under Track 2.

can right to die be practiced by non-terminally ill patients?

Tanya Dutt

Impulsive Teens May Not Be Like This Due To Their Choices, THIS Could Be The Reason Why

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As teens across the globe fall into later bedtimes, a growing body of research suggests this seemingly harmless habit could be more than just a phase. According to a recent study presented at the American Academy of Sleep Medicine (AASM), teenagers who identify as “night owls” may be biologically predisposed to impulsive and even self-destructive behaviors—raising red flags about adolescent mental health, sleep hygiene, and broader lifestyle risks.

Teenagers who prefer staying up late and waking up late exhibit a higher tendency for impulsiveness, particularly when experiencing negative emotions, the study found. Led by Riya Mirchandaney, a doctoral candidate in clinical-health psychology at the University of Pittsburgh, the research analyzed 210 teenagers across two studies. Participants completed sleep pattern surveys, wore wrist trackers for a week, provided saliva samples to measure melatonin levels, and underwent impulsivity assessments.

Interestingly, the findings challenge long-standing assumptions about melatonin and circadian rhythm. Researchers did not find a significant correlation between dim light melatonin onset—a common measure of the body’s internal clock—and impulsive behavior. Instead, the teens' self-reported preference for staying up late was more strongly associated with behaviors like quitting challenging tasks prematurely or acting out when distressed.

"Surprisingly, we did not find a significant link between dim light melatonin onset and impulsivity in our sample," Mirchandaney stated. "This suggests that there may be unmeasured psychological or behavioral factors influencing both impulsivity and the self-assessment of circadian preference."

The implications of these findings go beyond mood swings and grumpy mornings. Sleep plays a pivotal role in adolescent brain development, physical health, and emotional regulation. When teens fall short of the recommended 8–10 hours of nightly sleep, the ripple effects can touch every corner of their lives—from the classroom to the emergency room.

Research by the Centers for Disease Control and Prevention (CDC) has long pointed out that teens who sleep less than the recommended amount are at greater risk of engaging in dangerous behaviors such as substance use, unprotected sex, reckless driving, and even physical violence. Lack of sleep also affects the prefrontal cortex—the part of the brain responsible for judgment and impulse control—making adolescents more prone to risk-taking without fully considering consequences.

What’s Causing the Delay in Teen Sleep Patterns?

The shift toward a night owl schedule in adolescence isn’t purely behavioral—it has biological roots. As teens enter puberty, their circadian rhythms naturally shift. Melatonin, the hormone that promotes sleep, begins releasing later in the evening, making it difficult for teens to fall asleep early, even if they try.

This internal shift clashes with rigid school start times, often requiring students to wake up around 6 or 7 a.m., long before their biological clock is ready. Over time, this chronic misalignment leads to what sleep scientists call “social jetlag,” a condition linked to increased stress, depression, anxiety, and now, potentially, impulsive tendencies.

There’s a well-documented, bidirectional relationship between poor sleep and mental health issues. Teens who don’t sleep well are more likely to report anxiety, depression, and suicidal ideation. At the same time, those experiencing mental health challenges often find it harder to fall and stay asleep.

This loop can create a dangerous feedback cycle: emotional instability leads to sleep disturbances, which in turn worsen mental health. With impulsivity now added to the equation, the concern grows deeper. Reckless decisions made in moments of emotional volatility—especially when amplified by sleep deprivation—could have life-altering consequences.

Physical Development and Chronic Illness Risk

Sleep is essential for hormonal regulation, immune function, muscle recovery, and overall growth—all crucial during the adolescent years. Poor sleep habits have been linked to increased risk of developing chronic conditions such as Type 2 diabetes, obesity, and cardiovascular disease. The metabolic profile of sleep-deprived teens, including elevated blood pressure and cholesterol, mirrors that of adults on the path to chronic illness.

The short answer: no. According to the CDC, approximately 70% of high school students in the United States do not get enough sleep on school nights. The numbers are even more troubling for girls, older teens, and students from Black, Asian, or multiracial backgrounds.

A combination of early school schedules, excessive academic and extracurricular demands, and digital device usage—often past midnight—makes consistent, high-quality sleep an elusive goal for most adolescents.

Teens today are more connected than ever. Phones, tablets, and laptops are often a constant companion—even in bed. The blue light emitted by screens interferes with melatonin production, delaying sleep even further. Notifications and alerts disrupt sleep cycles, and the mental stimulation from social media can keep teens emotionally activated long after they’ve turned off the lights.

Meanwhile, the stress of juggling academics, sports, part-time jobs, and social obligations only adds fuel to the fire. Many teens end up sacrificing sleep in order to meet all their commitments, not realizing the cognitive and emotional toll this can take.

Start with Awareness: Parents should regularly talk to teens about their sleep habits and observe changes in mood, focus, or risk-taking behaviors.

Promote Good Sleep Hygiene: Encourage consistent sleep schedules, wind-down routines, screen-free bedrooms, and calming nighttime environments.

Advocate for Policy Change: Several studies have shown that delaying school start times improves attendance, academic performance, and reduces teen car accidents. Parents can work with school boards to push for healthier schedules.

Manage Expectations and Time: Help teens prioritize their activities and make sure they’re not overscheduled. A balanced life makes room for sleep.

Professional Support: If poor sleep is affecting a teen’s daily functioning, consult a pediatrician or sleep specialist. Cognitive behavioral therapy for insomnia (CBT-I) has shown promise in helping adolescents reset sleep patterns.

The new findings about night owls and impulsivity add yet another layer to our understanding of adolescent sleep. It’s not just about how many hours teens sleep—it’s when and how they sleep that matters. As researchers continue to uncover the profound impacts of circadian rhythm disruptions, one thing is clear: improving sleep in teenagers is no longer optional—it’s essential for safeguarding their future.

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As teens across the globe fall into later bedtimes, a growing body of research suggests this seemingly harmless habit could be more than just a phase. According to a recent study presented at the American Academy of Sleep Medicine (AASM), teenagers who identify as “night owls” may be biologically predisposed to impulsive and even self-destructive behaviors—raising red flags about adolescent mental health, sleep hygiene, and broader lifestyle risks.Teenagers who prefer staying up late and waking up late exhibit a higher tendency for impulsiveness, particularly when experiencing negative emotions, the study found. Led by Riya Mirchandaney, a doctoral candidate in clinical-health psychology at the University of Pittsburgh, the research analyzed 210 teenagers across two studies. Participants completed sleep pattern surveys, wore wrist trackers for a week, provided saliva samples to measure melatonin levels, and underwent impulsivity assessments.Interestingly, the findings challenge long-standing assumptions about melatonin and circadian rhythm. Researchers did not find a significant correlation between dim light melatonin onset—a common measure of the body’s internal clock—and impulsive behavior. Instead, the teens' self-reported preference for staying up late was more strongly associated with behaviors like quitting challenging tasks prematurely or acting out when distressed."Surprisingly, we did not find a significant link between dim light melatonin onset and impulsivity in our sample," Mirchandaney stated. "This suggests that there may be unmeasured psychological or behavioral factors influencing both impulsivity and the self-assessment of circadian preference."The implications of these findings go beyond mood swings and grumpy mornings. Sleep plays a pivotal role in adolescent brain development, physical health, and emotional regulation. When teens fall short of the recommended 8–10 hours of nightly sleep, the ripple effects can touch every corner of their lives—from the classroom to the emergency room.Research by the Centers for Disease Control and Prevention (CDC) has long pointed out that teens who sleep less than the recommended amount are at greater risk of engaging in dangerous behaviors such as substance use, unprotected sex, reckless driving, and even physical violence. Lack of sleep also affects the prefrontal cortex—the part of the brain responsible for judgment and impulse control—making adolescents more prone to risk-taking without fully considering consequences.What’s Causing the Delay in Teen Sleep Patterns?The shift toward a night owl schedule in adolescence isn’t purely behavioral—it has biological roots. As teens enter puberty, their circadian rhythms naturally shift. Melatonin, the hormone that promotes sleep, begins releasing later in the evening, making it difficult for teens to fall asleep early, even if they try.This internal shift clashes with rigid school start times, often requiring students to wake up around 6 or 7 a.m., long before their biological clock is ready. Over time, this chronic misalignment leads to what sleep scientists call “social jetlag,” a condition linked to increased stress, depression, anxiety, and now, potentially, impulsive tendencies.There’s a well-documented, bidirectional relationship between poor sleep and mental health issues. Teens who don’t sleep well are more likely to report anxiety, depression, and suicidal ideation. At the same time, those experiencing mental health challenges often find it harder to fall and stay asleep.This loop can create a dangerous feedback cycle: emotional instability leads to sleep disturbances, which in turn worsen mental health. With impulsivity now added to the equation, the concern grows deeper. Reckless decisions made in moments of emotional volatility—especially when amplified by sleep deprivation—could have life-altering consequences.Physical Development and Chronic Illness RiskSleep is essential for hormonal regulation, immune function, muscle recovery, and overall growth—all crucial during the adolescent years. Poor sleep habits have been linked to increased risk of developing chronic conditions such as Type 2 diabetes, obesity, and cardiovascular disease. The metabolic profile of sleep-deprived teens, including elevated blood pressure and cholesterol, mirrors that of adults on the path to chronic illness.Are Teens Actually Getting Enough Sleep?The short answer: no. According to the CDC, approximately 70% of high school students in the United States do not get enough sleep on school nights. The numbers are even more troubling for girls, older teens, and students from Black, Asian, or multiracial backgrounds.A combination of early school schedules, excessive academic and extracurricular demands, and digital device usage—often past midnight—makes consistent, high-quality sleep an elusive goal for most adolescents.Role of Technology and Lifestyle ChoicesTeens today are more connected than ever. Phones, tablets, and laptops are often a constant companion—even in bed. The blue light emitted by screens interferes with melatonin production, delaying sleep even further. Notifications and alerts disrupt sleep cycles, and the mental stimulation from social media can keep teens emotionally activated long after they’ve turned off the lights.Meanwhile, the stress of juggling academics, sports, part-time jobs, and social obligations only adds fuel to the fire. Many teens end up sacrificing sleep in order to meet all their commitments, not realizing the cognitive and emotional toll this can take.Start with Awareness: Parents should regularly talk to teens about their sleep habits and observe changes in mood, focus, or risk-taking behaviors.Promote Good Sleep Hygiene: Encourage consistent sleep schedules, wind-down routines, screen-free bedrooms, and calming nighttime environments.Advocate for Policy Change: Several studies have shown that delaying school start times improves attendance, academic performance, and reduces teen car accidents. Parents can work with school boards to push for healthier schedules.Manage Expectations and Time: Help teens prioritize their activities and make sure they’re not overscheduled. A balanced life makes room for sleep.Professional Support: If poor sleep is affecting a teen’s daily functioning, consult a pediatrician or sleep specialist. Cognitive behavioral therapy for insomnia (CBT-I) has shown promise in helping adolescents reset sleep patterns.The new findings about night owls and impulsivity add yet another layer to our understanding of adolescent sleep. It’s not just about how many hours teens sleep—it’s when and how they sleep that matters. As researchers continue to uncover the profound impacts of circadian rhythm disruptions, one thing is clear: improving sleep in teenagers is no longer optional—it’s essential for safeguarding their future.

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