7 Essential Sleep Tips Every Teen Needs to Know
Most teens need around 8-10 hours of sleep each night. This recommendation is often met with eye rolls and dismissive shrugs from adolescents in the whirlwind of teenage life. After all, with school work, extracurricular activities, and the irresistible allure of social media, who has time for a full night's sleep?
If you ask your teen or pre-teen the last time they woke up feeling rested and ready to start their day… you might be waiting a while. But, just because less sleep is commonplace does not make it healthy or without consequence. Lack of sleep in teens can significantly impact their grades, athletic performance, and even emotional well-being.
While your teen may say they’re used to missing out on a few hours of sleep during the school week, these deficits can add up, and when they do, it results in tired teens who are often late to school, have a hard time concentrating, fall asleep during class, and overall feel more irritable, moody, sad, or depressed.
Teenagers who lack sleep have a diminished ability to be patient, tolerate distress, and regulate their moods. If your teen ever seemed frustrated or annoyed just by your mere presence, you likely experienced a sleep-deprived adolescent. This lack of frustration tolerance can be problematic for your teen, especially when dealing with teachers and peers at school, often leading to unnecessary conflicts.
The good news is that with a few adjustments to sleep habits, your teen can get back on track to performing their best and feeling in control of their emotions.
7 Tips for a Better Night's Sleep
1. Set Regular Bed and Wake-Up Times:
Consistency is key. While indulging in extra sleep on weekends might be tempting, irregular sleep patterns can disrupt your body's internal clock. Stick to a regular sleep schedule (within 1-2 hours), even on non-school days, for better overall sleep quality.
2. Limit Naps:
Naps can be enticing, but they should be approached with caution. Sleeping for more than 30 minutes during the day or taking a nap close to bedtime can interfere with your ability to fall asleep at night.
3. Watch Your Caffeine Intake:
Say no to caffeine after late afternoon. Energy drinks, coffee, soda, and strong tea can linger in your system and disrupt your sleep. Similarly, smoking/vaping and alcohol consumption can lead to restlessness and interrupt your sleep cycle.
4. Prioritize Regular Exercise:
Engaging in physical activity earlier in the day can contribute to better sleep. Whether it's a brisk walk, a workout, or a sports practice, incorporating regular exercise into your routine can positively impact your sleep patterns.
5. Dim the Lights:
Light signals wakefulness to the brain. Reduce exposure to bright lights (like the blue light from devices), including phone, TV, and computer screens, at least an hour before bedtime to help signal to your body that it's time to wind down.
6. Digital Detox Before Bed:
At least an hour before sleep, shut down or put away your electronics. Resist the urge to check your phone right before sleeping. Using the Do Not Disturb feature can help you silence notifications and let your friends know you're taking a tech break.
7. Create the Right Sleep Environment:
Make your bedroom conducive to sleep by keeping it dark and slightly cool. If the environment is noisy, consider using calming sounds like nature sounds or white noise through apps like Spotify.
Understanding the Teenage Sleep Challenge
In the teenage years, there is a natural shift in the circadian rhythm, the body's internal clock for sleep-wake cycles. The release of the sleep-regulating hormone, melatonin occurs later at night in teens compared to adults and younger children, making it harder to fall asleep early. But that's not the only hurdle; the stress of managing extracurriculars, chores, part-time jobs, homework, studying, and the constant bombardment of notifications throughout the night can make getting a good night's sleep even more challenging.
Emotional highs and lows are common for teens. After all, they are forming their identities against the backdrop of an ever-changing society while learning to navigate relationships and responsibilities. However, if your teen continues to struggle with their moods and energy levels, it may be time to consider talk therapy. Addressing the root cause of the stress, anxiety, or negative thoughts that interrupt their sleep can offer your teen some relief and provide them with the skills needed to navigate future stressors.
In the ups and downs of teenage life, sleep often takes a backseat. However, the value of a good night's rest cannot be overstated, especially for adolescents undergoing crucial physical, emotional, and cognitive development. Fortunately, small changes can make big differences. So, let's encourage our adolescents to embrace a healthy sleep routine that not only fuels their present endeavors but lays the foundation for a vibrant and successful future filled with restful nights and sweet dreams!
