Your Teen & the Importance of Sleep
Sleep. I cannot seem to get enough of it, but get too much and I feel groggy, tired out, and lethargic…go figure. Still, sleep is a soothing balm of restoration after a long day. As adults, we need about 7.5-8 hours of sleep a day for “optimal functioning.” Our teens need closer to 8-9 hours of sleep per day for optimal functioning. I only mention this because I hear so many parents struggling with their teen and sleep. I often meet teens who exhibit symptoms of not getting enough sleep, symptoms like irritability, impatience, mood swings, and even feelings of depression. Sleep deprivation will also increase hyperactivity while decreasing impulse control and frustration tolerance…not a good combination when it comes to social interactions. If that is not enough, sleep deprivation impairs memory, concentration, and attention span, interfering with academic success. And, sleep deprivation slows reflexes and limits problem-solving, impairing sports’ performance. We need our sleep. Teens need their sleep. A lack of sleep interferes with academic performance, athletic performance, mood, and social interactions.
Unfortunately, several factors interfere with teens getting enough sleep. One is biological. Hormonal changes impact a teen’s biological clock, shifting their sleep/wake cycle by one to two hours. In other words, a teen’s desire to stay up late and “sleep in” actually reflects normal hormonal changes. Of course, school, sports involvement, social activities, and after-school activities also interfere with a teen getting a full 8-9 hours of sleep. Part of our responsibility as parents is to teach our teen to work around the obstacles to sleep and develop habits conducive to getting a good night’s sleep. Doing so will help them function to at their best…academically, athletically, socially, and personally. To help, here are 6 tips to teach your teen about sleep:
- Create a good sleep environment in the bedroom. This means keeping the bedroom dark at night. Even lights from phones, TV’s, and other electronics can interfere with sleep. So, turn off the electronics. Avoid the habit of falling asleep to the TV or while texting. Turn off the lights and enjoy the darkness that facilitates sleep.
- Turn off cell phones, TV’s, video games, and other stimulating activities at least an hour before bedtime. An aroused mind has difficulty falling asleep. So turn off stimulating devices and games an hour before bedtime.
- Develop a consistent and relaxing bedtime routine. When you stop texting and gaming, take the next step in preparing for a good night’s rest…relax. Read a book. Listen to relaxing music. Have a small snack. Take a hot bath. Whatever your teen chooses to help them relax, work with them to develop a soothing routine to prepare for bed.
- Do not overschedule. When life becomes too hectic, it becomes difficult to unwind…for adults and teens alike. Good sleep habits demand that we schedule some time to unwind each evening. This can be difficult in today’s fast paced world. To find a balance between activity and rest, each person needs to learn to prioritize and make choices. Each person, your teen included, has to decide which activities to participate in and which activities they will “let go.” We cannot do it all…a lesson we all need to learn in order to get a good night’s sleep.
- On the other hand, an inactive teen will also experience difficulty getting a good night’s sleep. An appropriately active lifestyle promotes good sleep. Encourage your teen to participate in an activity. Promote some outdoor activity since daily sunlight helps stabilize the sleep cycle.
- As you to teach these sleep habits to your teen, practice them yourself. There is no better teacher than a good model! Your teen will learn from your example.
Sleep is essential to life. Teaching your teen good sleep habits will help them achieve their full potential academically, athletically, socially, and personally. So, do them a favor and get to bed!