EL SUEÑO: LA IMPORTANCIA DE DORMIR BIEN EN LA ADOLESCENCIA | Fernando Mata y Guillermo García

In this season finale, we discuss a key topic for adolescent health, performance, and well-being: getting enough sleep. Why do many teenagers struggle to sleep at night but can't get out of bed in the morning? Is it a lack of willpower, or is there a biological explanation? What role do melatonin, screens, blue light, school schedules, stress, exams, and social media play? Why can sleeping before an exam be just as important as studying? To answer these questions, we interviewed Fernando Mata Ordóñez, Professor of Physiology and Nutrition at the European University of Madrid. We were also joined by Guillermo García Carranza, an ACT psychologist and adolescent specialist, with whom we discussed anxiety, irritability, impulsivity, lack of concentration, exam blocks, screen time at night, and how to support teenagers as a family without turning bedtime into a battle. Sleep is not a waste of time. During the night, the brain doesn't shut down: it organizes information, consolidates learning, clears out "noise," strengthens important connections, and prepares the body for the next day. In adolescence, sleep also plays a fundamental role in growth, physical recovery, hormonal regulation, memory, mood, and decision-making. One of the key points of this episode is understanding that teenagers don't always go to bed late "because they want to." At this stage, there's a natural delay in the biological clock: melatonin appears later, which is why many young people feel active late at night. The problem arises when this biological clock clashes with early mornings, homework, extracurricular activities, cell phones, TV series, video games, and social media. The result is a sleep debt that accumulates week after week. We also discuss the consequences of insufficient sleep. It's not just about being tired. Lack of sleep can affect attention, memory, academic performance, emotional regulation, and behavior. Many teenagers don't say "I'm sleepy," but rather "I'm stressed out," "I can't stand anyone," "I get angry about everything," or "I completely blanked out during the exam." Lack of sleep can increase irritability, anxiety, impulsivity, and the feeling of being constantly on edge. From a physical standpoint, we're talking about hormones like growth hormone, cortisol, leptin, and ghrelin. When sleep is insufficient, the sensation of hunger and satiety can be disrupted, cravings for sweet or fatty foods can increase, physical recovery can be impaired, and metabolic risk can rise. That's why getting enough sleep is also part of a healthy lifestyle. This episode debunks a widespread misconception: staying up studying until the early hours of the morning doesn't always help. Learning isn't simply about reading a topic repeatedly; the brain needs to consolidate what has been learned. Sleeping before an exam doesn't take away from study time; it transforms studying into memorization. We also discussed screens. Blue light matters, but it's not the only factor. Content also plays a role: endless videos, video games, notifications, and social media activate the brain when it should be winding down. We're talking about warm light, routines, reading, light dinners, more stable schedules, and leaving the bed for sleeping, not for studying, eating, or using a tablet. And for families, a clear message: it's not about imposing everything at the last minute or turning the night into a battle. It's about negotiating during the day, organizing the afternoon, setting reasonable limits, being there for them, setting a good example, and creating a routine that helps teenagers disconnect. The night should be a landing strip, not a fight. In this episode, you'll find practical ideas about delayed sleep in teenagers, the number of hours they need to sleep, what happens in the brain while we sleep, the relationship between sleep and hormones, the influence of screens, exam anxiety, and helpful habits: natural light, routine, light dinners, less caffeine, fewer energy drinks, keeping phones out of the bedroom, and more stable schedules. Sleeping well gives teenagers more resources to face the day: better concentration, improved mood, more energy, better recovery, and a greater ability to regulate themselves. If this episode helps you, share it with teenagers, families, or teachers. Thank you for joining us this season, and we'll see you in September! Happy summer! We're still on every Monday on 89.7 FM on ONDACERO RADIO talking about adolescence between 12:35 and 1:00 PM. More info about our guests:   / fernandomataordonez     / guillermo_psicologia