Teenage Sleep Advice

What is sleep all about?

Hormones and light are ultimately responsible for our sleep patterns, and with all the changes occurring in teenagers it is crucial you get your required amount of sleep.

Recent evidence shows, increased pressures at school and social life, social media, mobile phones and electronic devices being used till late at night is having an impact on the quality of sleep and ultimately resulting in feeling tired. Lack of sleep also affects your education, as it can leave you too tired to concentrate in class and perform to your best ability in exams.

Why do I feel so tired?

On average a teenager requires a minimum of 8-9 hours per night, good night time habits and routine is important to achieving a healthy night’s sleep. Melatonin is the hormone responsible for helping us to sleep and in many young people this is not being released earlier enough in the evening due to the use of tablets and electronic devices, hence delaying sleep. This would not be a problem if it wasn’t for the need to get up early to get to school on time. However, at weekends young people are having a marathon lie-in to ‘catch-up’ on sleep and this further adds disturbing the natural body clock.

Teenagers need to stop using mobile phones, tablets or other electronic devices and games consoles at least an hour before they need to go to sleep this will allow the brain time to ‘wind down’ effectively and not be stimulated by ‘blue light’ which delays the production of  melatonin levels and the ability to sleep.

Having a routine is important too. A bedtime must be established and an alarm set for an appropriate time in the morning to ensure a restful night’s sleep.

How can I get a better night’s sleep?

Therefore, to get better sleep teenagers should:

• Limit screen usage in their bedroom
• Establish a night time routine
• Avoid caffeine (particularly in the evening)
• Exercise for approximately 60 minutes per day
• Stop ‘binge’ eating and establish healthy eating habits
• Ensure the bedroom is dark, cool and quiet
• Talk through any problems to prevent worry and stress
• Avoid long weekend lie-ins (as this alters natural body clock)

Overall, a better night’s sleep will assist in improved concentration in school and improved health and well being. For further help and support pop along to see your school nurse at their drop in at your school (ask your school for drop in dates), alternatively visit:

https://www.nhs.uk/Livewell/Childrenssleep/Pages/teensleeptips.aspx