Sleep is a vital need in people’s health and is crucial for teenagers since their bodies and brains are growing at a fast rate. Though, numerous teenagers have little time for it since they face other priorities, stress from school or work, social obligations and irresistible temptation to take part in virtual reality. Learning about sleep and putting healthy guidelines into practice can go a long way toward improving a teen’s life, improving academic achievement, emotional wellbeing, and physical well-being. 

This blog will focus on the following areas; teenage sleeping requirements; importance of sleep, strategies for creating proper sleeping schedules.

Why Sleep is Crucial for Teenagers

Teenagers need more sleep than adults because their physical body and their brains are also developing at a very fast rate. Teenagers should ideally sleep for ten hours per night however shocking statistics indicate that some teenagers are sleeping for just 6 to 7 hours. Adequate sleep supports several vital functions during adolescence:Adequate sleep supports several vital functions during adolescence:

Physical Growth

Intense growth activity which is attributed to spiritual hormones happens mostly at night. Sleeping for an adequate number of hours helps facilitate growth particularly of muscles, development of bones and general well being of a child.

Cognitive Development

Mainly, sleep is known to be very essential in learners and memory in that it helps in the process of consolidating information. While asleep, the brain consolidates all that is learnt in the day, therefore; makes it easier for teens to remember facts and comprehend new ideas.

Emotional Well-being

Sleep plays an important role in maintaining balance of mood and the level of stress. Teenagers who have proper sleep patterns are much better placed to deal with issues of teenage emotions thus decreasing chances of anxiety, depression, and irritability.

Academic Performance

Fresh teens are all alert, more capable of concentration and definitive thinking and problem solving . This leads to improved academic results, better grades and enhanced capability in handling challenges. Most young people are sleep deprived, and this is very dangerous to their general health. Some of the causes of sleep deficit include; studying at night, staying up for fun, watching TV or being online, and early to school timings.

The Impact of Sleep Deprivation on Teenagers

The effects of sleep deprivation in teenagers include:The effects of sleep deprivation in teenagers include.

Decreased Academic Performance

Like any other person, students are not exceptions when it comes to sleep deprivation as it has a negative impact on school performance through reduced attention span, memory and last but not the least, poor problem solving skills.

Mood Swings and Mental Health Issues

Lack of sleep raises stress levels and has a negative impact on your mood; you become more easily irritated and at higher risk of anxiety or depression.

Increased Risk of Accidents

Teens that have not slept enough are more at risk of accidents , especially car related. Fatigue driving is as significant a threat as drunk driving since it endangers the lives of many on the roads.

Weakened Immune System

One of the effects of sleep deprivation as mentioned above is that the body’s immune system is compromised and this means that teens are prone to falling sick due to conditions that cause diseases such as cold and flu.

Weight Gain and Health Problems

Lack of sleep alters the breakdown of metabolism which in turn causes weight gain and raises the likelihood of obesity, diabetes and other complications.

Establishing Healthy Sleep Routines for Teenagers

So it is recommended that effective sleep habits be implemented in a bid to help teenagers get the required amount of sleep. 

Here are some tips to help your teen develop better sleep habits:Here are some tips to help your teen develop better sleep habits:

Set a Consistent Sleep Schedule

Make your teen go to bed and rise from bed at equal time every day including on the weekends. Sleeping in a regular schedule also influences the body’s circadian rhythm allowing for better sleeping habits and waking time, time of day rhythms, and the timing of the alternation of wakefulness and sleep.

Create a Relaxing Bedtime Routine

It helps your teen calm down before going to bed, which is vital for a good night’s sleep and for the body in general. This could include reading a book, having a warm bath or practising some relaxation methods such as deep breathing or meditation. Reduce any exciting activities that would make you stay awake like watching TV or playing a video game before going to bed.

Limit Screen Time Before Bed

Because phones, tablets and computers give off blue light at night and this disrupts the body’s production of melatonin. Ask your teen to switch off all screens at least an hour to the bedtime, or any other acceptable time appropriate to your teen.

Create a Sleep-Friendly Environment

Make sure that your teen has an environment that favours sleep in his/her bedroom. This entails ensuring that the room is cool, dark and noise free and that appropriate beddings are used. Light control is one of the ways that assist in making sure that the body feels that it is time for it to sleep.

Encourage Physical Activity

One reason why your teen needs to be active during the day is that it will make him or her get to sleep faster during the night. However, do not exercise aggressively right before bed time since this will be too stimulating.

Monitor Caffeine Intake

Caffeine’s half-life ranges between 3-5 hours, and this substance stays in the body for several hours; it interferes with sleep. If your teen enjoys a cup of coffee or tea, discuss with them the negative effects of consuming these products in the evening and advise him or her to reduce the amounts consumed.

Teach Stress Management Techniques

Teach your teen to handle stress or any form of anxiety, this may have an adverse effect on your teen’s sleep. Such things as writing a diary, performing yoga or discussing something with you can make them calm down and get ready for sleep.

It has also been established that sleep is a critical aspect of any teenager’s well-being. On addressing the value of sleep and appropriate habits in regard to sleep, parents and caregivers will be able to make teenagers rest adequately. It is essential to insist that getting proper sleep will not only enhance the overall performance of your teen in school and help him or her become emotionally healthier but also help him or her develop a healthy sleeping pattern in the future. Teach your teen to be proud of their sleep and help them develop healthy habits that would help them to build up their restful potential.