ORLANDO, Fla. (Ivanhoe Newswire) — Studies show teens are getting about two hours less sleep than they should! This lack of sleep can affect their academic performance and their health. So how can you help your teen get enough z’s?
Teens are not getting enough sleep! Studies show the average teenager gets around seven hours of sleep, when they should clock in around nine hours! And a lack of sleep can lead to changes in mood as well as an increased risk for obesity, diabetes, and heart disease.
Leandre Schoeman, Certified Sleep Consultant says, “Sleep is the VIP service everyone needs, regardless of age.”
To help your teen develop better sleep habits, designate their room as a place of rest. Bedrooms should be cool, dark and with few distractions. Use other areas of living space for homework and studying. Also, set a nightly routine that includes consistent bedtime and wake time. On weekends, try not to let your teen shift their sleep schedule more than an hour. Before going to sleep. Allow teens 30 to 40 minutes to wind down, ideally in their beds without screens.
“I think it’s super important to understand that screen time is to be kept separate from bedtime.” Explains Schoeman.
Naps are okay but make sure your teen takes them right after school and doesn’t nap for longer than 30 minutes. Also, have them avoid caffeine after school hours. When you enforce these sleep rules, experts say explain how it will benefit your teen’s health and well-being and ask for input.
Schoeman says, “With older kids, I think it is really helpful to actually approach them in a way that involves them.”
With ways to help your teen get enough sleep.
Experts say televisions, gaming systems, laptops, and cell phones should be left out of the bedroom – as they all distract from sleep.
Contributors to this news report include: Julie Marks, Producer; Roque Correa, Editor.
SLEEP AND TEENS: HOW TO GET A GOOD NIGHT’S REST
BACKGROUND: Sleep plays a pivotal role in the overall well-being of teenagers, impacting their physical health, mental shrewdness, and emotional stability. During adolescence, there is a crucial need for quality sleep to support growth, cognitive development, and emotional regulation. However, factors like academic pressures, social activities, and the influence of technology can contribute to irregular sleep patterns, potentially leading to sleep disorders and disruptions that affect teens’ daily functioning and overall health.
DIAGNOSING: Addressing sleep disorders or disruptions in teens often involves a combination of behavioral interventions and lifestyle adjustments. Cognitive-behavioral therapy for insomnia (CBT-I) tailored for adolescents has proven effective in improving sleep quality. This therapeutic approach focuses on identifying and changing behaviors and thoughts that hinder sleep, fostering healthier sleep habits. Encouraging consistent sleep schedules, creating a conducive sleep environment, and limiting screen time before bedtime are essential components of managing sleep issues in teens. In cases where sleep disorders persist, consultation with healthcare professionals, including sleep specialists, can provide additional insights and potential medical interventions.
NEW TECHNOLOGY: Several sleep-tracking devices and mobile applications are designed to assist teens in managing their sleep patterns. Devices like Fitbit and Garmin offer sleep-tracking features that monitor sleep duration, quality, and patterns, providing insights to help users make informed decisions about their sleep habits. Additionally, apps like Sleep Cycle, Relax Melodies, and Calm are equipped with features such as guided relaxation exercises, soothing sounds, and personalized sleep schedules that integrate elements of cognitive-behavioral therapy for sleep. These technologies aim to engage and educate teens in a user-friendly manner, encouraging the adoption of healthier sleep practices and addressing sleep-related challenges. While these tools can be valuable, it’s important for teens and their parents to choose those that align with their individual preferences and needs.
* For More Information, Contact: www.sleepfoundation.org
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