Importance of Teenage Sleep
The Importance of Teen Sleep
Sleep – does anyone really get enough of it in today’s fast-paced society? Unfortunately, for many the answer would be no. Teenagers, in fact, are falling short and tend to accumulate “sleep debts” more than any other age group. The vast majority of teenagers don’t get anywhere near the recommended 9 to 9.5 hours a night, thanks to numerous factors. Less than 50% of adolescents get 7 hours per night. But whether they are getting 9 hours or not on a regular basis, the reality is that is what their brains need. The pacing of modern life, complex schedules, and the allure of technology doesn’t alter that fact.
How can parents help their teens get more sleep?
So here’s some better news – we parents can help our teens get enough sleep, but it means putting rules in place as soon as possible and sticking to them. Considering that restful sleep is critical to keeping each and every one of us healthy, both mentally and physically, we should be strongly motivated to do whatever it takes to ensure our kids get the sleep they need.
A consistently well-rested adolescent thinks smarter, learns more quickly, and remembers information and concepts more efficiently than their drowsy peers. Sleep also lowers stress, boosts mood, improves communication skills, enhances health, and reduces injuries and accidents. On the flip side, not only do tired teenagers perform more poorly in school, they’re also at risk for higher rates of obesity, mental health issues, and substance abuse issues.
Let your kids know from an early age that sleep is a non-negotiable in your family and that it is and will remain a high priority. Lay the groundwork for establishing good sleep hygiene habits - the routines that promote quality sleep.
Positive Sleep Habits
Specific examples of positive sleep habits include going to bed and waking up at consistent hours in a bedroom that is cool, dark, and quiet. And something that cannot be overstated - keeping digital devices out of the bedroom at night and not using them at least one hour prior to bedtime. The blue light they emit suppresses melatonin, and on top of that, when used in the bedroom, technology disrupts the crucial connection our bodies and brains make between being in bed and falling asleep.
Tips for Better Teen Sleep
Say no to naps, period. Teens may erroneously believe that they can make up their sleep deficit by napping after school or early in the evening, but doing so is actually unhelpful in that it fragments sleep. So 30 or 60 minutes of sleep during a nap is not beneficial in the way that going to bed earlier is.
Keep caffeine off the menu and talk openly with your tweens and teens about the dangers of energy drinks. Keep in mind that the adolescent brain is much more sensitive to the effects of caffeine than adult brains, even young adults in their twenties. And lastly, make sure your teen doesn’t see their bed as their home office. It is counterproductive to have your brain associating the bed with work or studying as it can condition it to have difficulties falling and staying asleep there. Make sure that homework and studying is done somewhere else in the house.
How The Mind Spot Can Help
Does your teen need help getting enough sleep? The Mind Spot can offer strategies to promote better sleep, which will help with overall mental health. Make an appointment with Dr. Allison Hamff or one of our counselors today. Meet Our Counselors