TEENAGERS AND SLEEP

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

Sleepiness:

• Difficulty getting up for school in the morning
• Conflict with teachers and parents
• Poor self esteem

 
Tiredness:

• Lack of motivation
• Increases difficulty towards initiating behaviour that plans long term goals and reduces the desire to work towards them.

 
Mood, Attention & Behaviour:

• Irritability
• Moodiness
• Low tolerance for frustration
• Prone to risky behaviour
• Inability to concentrate for long periods of time
• Easily distracted

COMMON CAUSES OF SLEEP LOSS IN TEENS

• Stress
• Exposure to bright lights from things such as computers, TV's and smart phones
• Uncomfortable sleeping environment
• Emotional Problems such as family problems or relationship worries

Or

• Depression, anxiety or other mood problems. These can lead to a vicious cycle as a lack of sleep affects mood, and mood disorders can create sleep problems.​

These causes create sleep issues in many ways, some are:

• a struggle to fall asleep due to their inability to switch off their mind
• waking regularly throughout the night - sometimes not getting back to sleep
• an inability to fall into a deep restful sleep

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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'

• Exercise Daily!
• Avoid caffeine, in the afternoon
• Avoid smoking and alcohol
• Avoid spicy, sugary or heavy foods before bed
• Don’t sleep with a computer or television flickering in the room
• Allow time to unwind. If they are studying, stop at least 30 minutes before bed.
• Avoid stimulating yourself before sleep – avoid phones, tablets, computers and TV.
• Avoid drinking too much before bed to reduce the chance of waking in the night to go to the bathroom.
• Go to bed and wake up the same time everyday to establish a pattern and routine.
• Avoid late nights
• Avoid bright light in the evening to allow the natural production of melatonin which aids sleep
• Open blinds and turn on lights as soon as their alarm goes off in the morning to support a healthy cortisol response and regulate melatonin levels.
• Don’t sit in bed while studying, reserve it for sleep.

 
Things to try:

• Remove devices from your room at least ½ an hour before bed
• Warm milk before bed contains tryptophan – which will help with sleep
• A warm bath with Epsom or Magnesium Salt will help with relaxation 
• Write a ‘to do list’ to avoid any worrying before sleep
• Try mediation to help slow the mind - there are many apps that teach us how to do this
• Read an easy-going book before bed 

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.
​
References:
http://andrewfuller.com.au/wp-content/uploads/2014/08/Dont-waste-your-breath-an-introduction-to-the-adolescent-brain.pdf
 
http://andrewfuller.com.au/wp-content/uploads/2014/08/Depression-Proofing-Your-Kids.pdf
 
https://www.mindmatters.edu.au/about-mindmatters/news/article/2016/02/08/the-importance-of-sleep-for-teenagers
 
https://www.spps.org/cms/lib/MN01910242/Centricity/Domain/7352/conseqsleepdep-dahl.pdf
 
https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep/page/0/1

https://www.sleepfoundation.org/sleep-disorders-problems/depression-and-sleep​