Counsellor's Corner
Pre-teens, Teenagers, and Sleep
Sleep is an essential aspect of our overall wellbeing, and it is even more crucial for our teens and pre-teens. As our young people undergo physical, emotional, and cognitive changes, ensuring they get adequate and quality sleep becomes paramount. Establishing a healthy bedtime routine can greatly contribute to their overall health and development.
The Center for Disease Control and Prevention report that children and adolescents who do not get enough sleep are at higher risk of obesity, injury, diabetes, poor mental health, and problems with attention. Children aged between 6 and 12 years should regularly sleep 9-12 hours per night, whilst teens aged 13-18 should get 8-10 hours of sleep. Data from a 2015 study on youth risk behaviour concluded that 57.8% of students in Grades 6-8 did not get enough sleep on school nights, while 72.7% of those in Grades 9-12 were reported not to get enough sleep.
Sleep is vital for pre-teens and teenagers due to its impact on physical growth and development. While our young people sleep, their bodies release the hormones that facilitate tissue repair and growth. Getting enough sleep facilitates growth and development of bones, muscles, and vital organs. It also supports a healthy immune system, helping young individuals ward off illnesses and infections.
Our mental and emotional wellbeing is equally impacted by our sleep. Teenagers often face increasing academic pressures, social challenges, and emotional fluctuations. Getting sufficient sleep on a nightly basis promotes cognitive functioning, memory consolidation, and improved attention span, which are all crucial for learning and academic success. Lack of sleep, on the other hand, can lead to decreased concentration, impaired judgment, and reduced problem-solving skills. We may also notice increased mood swings, irritability, and an increased risk of mental health issues such as anxiety and depression.
Establishing a healthy bedtime routine plays a significant role in ensuring pre-teens and teenagers get the sleep they need. Here are some key considerations:
Establish a consistent sleep schedule: Having the same bedtime throughout the week helps regulate the body's internal clock, making it easier to fall asleep and wake up naturally.
Wind-down time: Allocate a period of time before bed for relaxation. This can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques. Avoid stimulating activities like using electronic devices or watching TV close to bedtime, as the blue light emitted from screens can interfere with sleep.
Create a sleep-friendly environment: Ensure the sleep environment is comfortable, quiet, and conducive to restful sleep. Keep the bedroom at a comfortable temperature, dark, and free from distractions, ensuring there is comfortable bedding.
Limit stimulants: Discourage the consumption of caffeinated beverages, such as soda or energy drinks, particularly in the evening. The ingredients can interfere with falling asleep and could be harmful to sleep quality.
Regular exercise: Encourage regular physical activity during the day, as it promotes better sleep. Going for a walk, a run, or engaging in team sports during the day can be beneficial to getting quality sleep for our young people.
Avoid overscheduling: Help pre-teens and teenagers balance their commitments and avoid overscheduling. Too many extracurricular activities or excessive homework can lead to a lack of downtime, making it difficult to relax and unwind before bed.
By prioritizing sleep and establishing a healthy bedtime routine, pre-teens and teenagers can reap numerous benefits. They will experience improved physical health, enhanced cognitive function, and better emotional well-being. They will be better equipped to handle the challenges of adolescence and perform well in various aspects of their lives.
As parents, guardians, and educators, it is our responsibility to emphasize the importance of sleep and guide young individuals in developing healthy sleep habits. By doing so, we can set them up for a brighter, healthier future.