Teens get a bad rap for their sleep, but medical research has proven that poor sleep can lead to problems like poor academic performance and learning, mood swings, anxiety and much more. Fortunately, there is a great deal you can do to help your teen sleep better.
Getting the right amount of sleep is essential for every person’s health and well-being. The average teenager needs nine hours of sleep each night to feel alert and well rested, but some teens need more or less than this.
It is important to encourage your teenager to follow a regular sleep schedule that ensures they get enough sleep each day, so that they don’t suffer the long-term consequences of inadequate sleep. This is especially important for teenagers who are going through rapid growth phases that can disrupt their natural body clock and make it difficult to fall asleep.
Set a fixed bedtime and wake time each morning for your teen. This way they know what to expect and they will be more likely to go to bed and get up at the same times each day.
Encourage your teen to keep quiet at night and not spend too much time on electronic devices before they go to sleep. Blue light from screens can suppress the production of melatonin, which is the hormone that tells your brain when it’s time to sleep.
A cool, dark room is best for sleep. Use heavy or blackout curtains to reduce light from outside.
Create an inviting sleeping space with a comfortable mattress, pillows and blankets. You may want to add a fan or soft music to encourage sleep.
If there are noise issues, try earplugs.
Stress can also affect a teenager’s sleep. Whether it is from work, school or family worries, they can all keep your teen awake at night.
Taking medication or supplements can also have an impact on your teen’s sleep. It is important to speak with your teen’s doctor about these options before they make any changes.
Avoid caffeine and sugar in the late afternoon or evening. Caffeine and sugar are stimulants that can keep your teen up at night.
It is essential for your teen to get adequate exercise throughout the day, including during their teen years. Exercising at least three times a week will help your teen achieve better sleep at night.
If your teen has sleep issues, it is important to speak with them about what is causing these issues. It is possible that a variety of factors are causing your teen’s sleep problems, so it is best to explore all of them.
Consider a sleep specialist for your teen to get them back on the right track to sleeping expert for teen better. It is best to book a consultation with an expert in your area, such as a Psychologist, who can provide an assessment of the cause of your teen’s sleep problems and offer strategies for improving their nighttime routines.
Dr Amanda Gamble has a background in clinical psychology and has been specialising in the treatment of sleep and emotional disorders for 10 years. She is a published researcher and enjoys working with children and adolescents who are experiencing sleep and emotional difficulties. She is currently undertaking a PhD in sleep and cognitive function at Macquarie University.