Self Care

Sleep Hygiene

Did you know that teens are recommended to get between 8-10 hours of sleep a night yet the average teen is getting are getting less than 7 hours a night?!

Sleep deprivation in teens can negatively affect:

- Mood: Sleep deprivation may lead to irritability and moodiness. It may be more difficult for a tired teen to regulate their emotions and may become frustrated easily.

- Behavior: Teens who are not getting enough sleep are more prone to risk taking behavior.

- Thinking: Attention and memory problems often lead to bad decision making, slow reaction time and stunt creativity.

- Academic performance: Sleep deprived teens are more likely to do poorly in school, fall asleep during class, miss school or be tardy.

- Athletic performance: Slower reaction times can negatively impact athletic performance.

- Driving: Teens are the most prone to fall asleep behind the wheel. This, coupled with slower reaction times and high distractibility can be very dangerous.

Adults and teens can practice good sleep hygiene with the following tips:

- Maintain a regular sleep schedule: Go to bed at about the same time every night, and wake up about the same time every morning. Consistency counts. This includes weekends!

- Create a sleep-friendly space: The bedroom should be comfortable, relaxing, cool, quiet and dark.

- Only use the bed for sleep: Refrain from using the bed for activities besides sleeping such as doing homework, watching TV or playing games.

- Limit evening screen time: The blue light that is emitted from computer screens and smart phones suppresses our brain’s natural production of melatonin and alters our circadian rhythms. Power down one hour before bedtime to improve your sleep.

- Bedtime routines: Engage in more relaxing “wind-down” activities before bed such as reading, meditation or listening to calm music.

Other daily practices that will have a positive impact on your sleep patterns:

- Exercise: Daily physical activity may help you fall asleep more easily and sleep more deeply.

- Go outside: Exposure to sunlight can help your body’s internal clock stay on track.

- Balanced eating: Avoid large meals before bed and do not go to bed on an empty stomach. In the evening, avoid food and drinks that contain caffeine and sugars.

- Refrain from substances: Use of alcohol and nicotine are bad for your overall health and also can impair a good night’s sleep.

As always, if you or your child is experiencing persistent sleep problems, consult your physician.

For more information:

www.cdc.gov/sleep

www.sleepfoundation.org

www.clevelandclinic.org