Sleep
Sleep is essential for everyone, but particularly for teenagers. This is as sleep plays an important role in teenagers’ physical and mental development. It ensures they can concentrate at school, improves their mood and helps them grow.
Most teens should get between 8 and 10 hours of sleep per night.
Unfortunately, research indicates that many teens get far less than they need.
Teenagers face many challenges to getting consistent and healthy sleep, such as staying awake to talk to friends, gaming into the night or being on their phone. However, there are techniques to try to ensure your teen gets the sleep they need.
Tips to share include:
- turning off their phone at a certain time
- avoid caffeinated drinks in the evening
- leaving their phone downstairs
- having at least an hour relaxing before going to bed
- create a routine eg going to bed and getting up at the same time even at weekends.
Use the links below to find trusted support on this topic. Additionally, encourage your child to use the Health Topic pages for their relevant age group here on Teen Health. They can find more tips and resources to help with improving their sleep.
Sleep Health
True or False
FALSE – The blue light and what we do on our screen are often stimulating not relaxing. Make sure the hour before bed is screen-free! Even if your phone has a blue light filter – there is no evidence that this actually works!
Although it may be tempting to wind down before you sleep using a screen the blue light suppresses melatonin (a sleep hormone that helps you feel sleepy) and can delay sleepiness.
True or False
FALSE – Exercise should be avoided 2-3 hours before bed to make sure you are able to wind down properly before sleeping! Although regular exercise is important as it supports sleep it should be avoided 2-3 hours before bed.
True or False
FALSE – Although doctors recommend avoiding drinking caffeine at least 6 hours before bed, some foods such as warm milk, yoghurt, cereal and bananas can actually release minerals and amino acids that produce melatonin and may help you sleep.
You should definitely avoid sugar and caffeine before bed! So, no biscuits and hot chocolate!
True or False
FALSE – Naps close to bedtime and longer than 45 minutes can disrupt sleep. It is important to ensure that naps do not interfere with regular sleep patterns.
However, naps may help some people if they are a maximum of 30-45 mins and taken before 3 pm.
For further support and information...
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