THE IMPACT OF LITTLE SLEEP AND HOW TO GET MORE OF IT!
Teenagers need around 9.25 hours of sleep a night and many are not getting this.
They need more sleep than they did as children. Have you noticed they would prefer to wake up around 8 or 9 in the morning and go to bed later, like 10:30pm. Thats because a teenager's circadian rhythm, which is their internal clock, is steering them to a later bedtime and later waking times, so it's not their fault. BUT, as school weeks and other commitments don't allow for this we need to be getting them to bed earlier.
Teens who are sleep deprived tend to not perform as well at school, and are more prone to feelings of sadness and hopelessness.
WHAT IS SLEEP AND WHY IS IT SO IMPORTANT?
The definition is 'when you drop into a state of relative loss of awareness and responsiveness to the external world’.
While we sleep blood supply to our muscles increases, tissue growth and repair happens, energy is restored to the brain and body, and hormones are released such as growth hormone essential for growth and development.
Sleep contributes to a healthy immune system, as well as balances our appetites which helps us to regulate how much we eat – tired people tend to overeat, leading to weight issues.
There is also proven links between sleep and behavioural/emotional problems, such as depression and anxiety.
SIDE EFFECTS AND THEIR IMPACT FROM INSUFFICIENT SLEEP
Mood, Attention & Behaviour:
COMMON CAUSES OF SLEEP LOSS IN TEENS
These causes create sleep issues in many ways, some are:
HOW DO WE FIX THIS?
Creating their own ‘sleep routine’ that will fit with their needs and habits is a great way to help them to establish a pattern that is supportive to a solid 9 hours sleep each night. There is no such thing as a ‘sleep bank’ – if you sleep 10 hours the night before, you wont find it will make up for, or help them, if they only get 6 or 7 hours sleep the next night. Good quality sleep is something that is a daily requirement.
TIPS TO ESTABLISH A 'SLEEP ROUTINE'
Things to try:
These tips will be helpful with one or two, or as many as you need. Is sleep is still a problem on a regular basis, visiting your GP is recommended.