Sleep
According to the American Sleep Disorders Association, the average teenager needs around 9.5 hours of sleep per night, possibly because hormones that are critical to growth and sexual maturation are released mostly during slumber. Yet studies show that teenagers generally get an average of only 7.4 hours a night. This is far short of the desired quota for healthy teens.
According to the American Sleep Disorders Association, the average teenager needs around 9.5 hours of sleep per night, possibly because hormones that are critical to growth and sexual maturation are released mostly during slumber. Yet studies show that teenagers generally get an average of only 7.4 hours a night. This is far short of the desired quota for healthy teens.
Researchers at Stanford University found in a study that teenagers require more sleep, by 1 to 2 hours, than do their younger 9- and 10-year-old siblings, who only require about 8 hours of sleep. This contradicts parents, since we tend to give later bed times and curfews to our children as they get older.
Researchers at Stanford University found in a study that teenagers require more sleep, by 1 to 2 hours, than do their younger 9- and 10-year-old siblings, who only require about 8 hours of sleep. This contradicts parents, since we tend to give later bed times and curfews to our children as they get older.
The National Sleep Foundation recommends keeping an eye out for signs of sleep deprivation:
The National Sleep Foundation recommends keeping an eye out for signs of sleep deprivation:
difficulty waking in the morning
difficulty waking in the morning
irritability in the afternoon
irritability in the afternoon
falling asleep during the day
falling asleep during the day
oversleeping on the weekend
oversleeping on the weekend
having difficulty remembering or concentrating
having difficulty remembering or concentrating
waking up often and having trouble going back to sleep
waking up often and having trouble going back to sleep
Sleep deprivation can be the cause behind extreme moodiness, poor performance in school and depression. Teens also have high risk of having car accidents because of falling asleep behind the wheel.
Sleep deprivation can be the cause behind extreme moodiness, poor performance in school and depression. Teens also have high risk of having car accidents because of falling asleep behind the wheel.
Here are a few suggestions to get your teen the sleep they need:
Here are a few suggestions to get your teen the sleep they need:
Stress the importance of a consistent bedtime
Stress the importance of a consistent bedtime
Help teens to learn relaxation techniques in order to unwind and signal the body that it’s time for sleep. Encourage them to practice creative visualization and progressive relaxation techniques. Putting their thoughts and worries in a journal often helps them to put their problems to rest, enabling them to sleep.
Help teens to learn relaxation techniques in order to unwind and signal the body that it’s time for sleep. Encourage them to practice creative visualization and progressive relaxation techniques. Putting their thoughts and worries in a journal often helps them to put their problems to rest, enabling them to sleep.
Have them turn off all electronic equipment (including phones) at least an hour before bed.
Have them turn off all electronic equipment (including phones) at least an hour before bed.
Discourage them from drinking caffeinated drinks in the afternoon and evening.
Discourage them from drinking caffeinated drinks in the afternoon and evening.
Encourage regular exercise, especially outside in the morning. (Morning sunshine can help to reset the internal clock.)
Encourage regular exercise, especially outside in the morning. (Morning sunshine can help to reset the internal clock.)
Although teens are likely to sleep in on the weekend, don't let them sleep in for more than a total of two hours over the entire weekend.
Although teens are likely to sleep in on the weekend, don't let them sleep in for more than a total of two hours over the entire weekend.
Simulate the dawn by opening the curtains and turning on the lights an hour before your teen needs to get up.
Simulate the dawn by opening the curtains and turning on the lights an hour before your teen needs to get up.
And don't forget to warn them about the dangers of driving while drowsy!
And don't forget to warn them about the dangers of driving while drowsy!