I’m a night owl!
Teenagers are proud of claiming this title while the exasperated parents are trying to figure out how to deal with the ‘weird’ hours their teenager wakes and sleeps.
According to the American Academy of Sleep Medicines, adolescents need 8 to 10 hours of sleep daily. But that’s not happening.
Along with all the other changes the teenager experiences, there’s a natural shift in their circadian rhythm which makes them stay up later than normal.
Add to that the early school time, schoolwork, social media and online time, and other extra activities – each demanding longer hours from them.
Result – most teenagers get less than 6 hours of proper sleep.
7 Reasons Backed by ScienceWhy Sleep is Essential for Teenagers:
Doesn’t matter whether they agree or not, sleep is essential for their physical, mental, cognitive and academic development.
1. Sleep helps reinforces memory and improves learning. Teens need quality rest to retain information, especially during their formative years in school. Remember the late-night study sessions?
2. Adequate sleep supports teens in managing stress, anxiety, and emotional highs and lows common during adolescence.
3. Sleep is essential for physical growth, especially as growth hormones are primarily released during deep sleep stages.
4. Sleep strengthens the immune system. Best way to avoid falling ill frequently.
5. Good sleep keeps the teens more alert, focused, and better at problem-solving.
6. Aids in faster muscle recovery, restocking their energy levels, and improving their athletic performance.
7. Chronic sleep deprivation in teens can lead to long-term health issues, such as obesity, heart disease, and diabetes.
Now that you know what the consequences of regular sleep deprivation are, it’s time to explore the ways to deal with it, ensuring that the youngsters get the good sleep they deserve.
Strategies for Promoting Better Sleep Hygiene for Teenagers
I. Environment
1. Create a Relaxing Routine Before Bedtime
Practice soothing activities before bed, such as reading, listening to meditative music or doing light stretching. This helps create a sense of calm.
2. Enhance the Sleep Environment
Ensure the bedroom is quiet, cool, comfortable and dark. Use blackout curtains or white noise machines if necessary.
3. Handle Stress and Anxiety
Teens must learn stress management techniques such as journaling, breathing exercises, or mindfulness to reduce anxiety.
II. Routine
4. Limit Naps
Power naps are ok during the mid-day and keep it short (20-30 minutes). Avoid late-afternoon naps, which can interfere with nighttime sleep.
5. Avoid Overcommitment
Be mindful of the time spent on sports, clubs, and homework. Overcommitment can lead to late-nights, stress and reduced sleep.
6. Encourage Daylight Exposure and Outdoor Activities
Exposure to natural light during the day helps regulate the body’s internal clock. Get teens to spend time outdoors, particularly in the morning.
7. Seek Professional Help if Needed
If sleep problems persist despite best efforts, don’t hesitate to seek medical assistance.
III. Lifestyle Habits
8. Form a Stable Sleep Schedule
Set regular bedtimes to regulate their internal body clock – go to bed and wake up at the same time every day, even on weekends.
9. Get Regular Exercise
Physical activity promotes better sleep. Preferably done earlier in the day as vigorous exercises later in the day may have the opposite effect.
10. Watch Your Diet
Have a balanced diet and avoid heavy meals close to bedtime. Certain foods like nuts, leafy greens, promote better sleep.
11. Restrict Screen Time Before Bed
Difficult as it may appear, reduce exposure to screens at least an hour before sleep. Blue light from devices is said to interfere with the production of melatonin, the sleep hormone.
12. No Caffeine in the Evenings
Be mindful and avoid taking caffeinated drinks like coffee, soda, and energy drinks, especially in the afternoon and evening.
In Short,
You’ll find them sleeping at all the odd hours, awake till late in the night, sleeping during the day. It’s like they operate in a time zone different from the rest of the family.
But that’s how the teenagers function.
As their growth is still work in progress, they need the therapeutic care of some restful sleep for optimising the benefits of development.
A good sleep helps in their overall development and growth.
Use the guidelines and see if you can modify the sleep routines of your teenager. Amazing results are assured if they put in the efforts.