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Does your teenager get enough sleep to feel great and pay attention in school? If you're child is a typical teen, chances are they don't...
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Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night, yet most adolescents only get about 6.5–7.5 hours’ sleep per night, and some get less. Inadequate sleep can have dramatic effects on a teenager’s life, impacting their cognitive functioning, academic achievement, and increasing their risk of depression, anxiety and low self-esteem. In adolescence, sleep drive, or feeling the need to sleep, shifts later and later, meaning that they feel more wakeful and less able to fall asleep until later hours. So how do you prevent your teens from being sleep deprived? Try not to argue with your teenager about bedtime. Instead, discuss the issue with them. Together, brainstorm ways to increase their nightly quota of sleep.
Here are 7 effective tips to getting your sleep deprived teen to sleep better:
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Limit screens in the bedroom Decide together on appropriate time limits for any stimulating activity such as homework or screen time. Encourage your teenager to have at least 30 minutes of screen-free time before going to sleep.
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Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media. If possible, don’t have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.
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Your Local Families Magazine April / May 2020 www.familiesmagazine.com.au
Get your teen to “chill out” before bedtime If your teen is frequently stressed out, recommend that they do yoga or meditation to help them ease their racing thoughts. Going to bed worried decreases the quality of their sleep, so recommend relaxation techniques for your teen. If they have a problem relaxing, then the issue should be checked out by a doctor.