Why Teenagers Sleep So Much
Why Teenagers Sleep So Much – Healthy sleep is key during the teen years, but a national survey found that many parents have sleep-deprived teens at home. See how to help.
Staying up late browsing social media and chatting with friends on the phone is second nature for many teens.
Why Teenagers Sleep So Much
But the habit comes at a cost: the newest C.S. Forty-three percent of parents say their teens struggle to fall asleep — or can’t wake up and go back to sleep — according to a Mott Children’s Hospital national survey of child health. .
Why Teens Need More Sleep, And How We Can Help Them Get It
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By adulthood, teens need eight to 10 hours of sleep a night, but a third of American teens say they get at least eight hours of sleep on a typical school night.
“Adolescent sleep deprivation is a growing public health problem because most young people aren’t getting enough sleep,” says Ellen Selkey, MD, physician of adolescent medicine in Mott. “Sometimes we focus on the sleep quality of young children, but let’s not forget that teenagers’ brains and bodies are still developing.”
Poor sleep negatively affects teens’ ability to focus and perform well in school, notes Selkey. Research links insufficient sleep to health problems ranging from obesity to anxiety and depression. Psychological problems can also harm relationships.
How Much Sleep Do Teenagers Really Need?
Not being able to stay away from electronic devices, including social media and cell phones, is the top cause in parent surveys for teen sleep problems. Some research suggests that light from screens interferes with traditional signals sent to the brain. This is why I recommend physically removing the device.
Make it a family rule to charge all devices in the parents’ bedroom or another secluded area to reduce the temptation to sleep. Many teens I’ve seen in my own practice describe a sense of relief when their parents limit their phone use because it takes some of the pressure off of social media and what their peers are doing.
Keeping a regular one-hour sleep schedule helps regulate circadian rhythms. Going to bed hours later than usual on weekends and during school holidays makes it harder to get back – which can lead to more fatigue and lethargy. “Recovery” sleep is unlikely to compensate for the total amount of sleep accumulated in a week, and we do not believe that it restores the body.
Although they provide more sleep in the short term, they make it difficult to fall asleep at night. They also disrupt sleep, which means less sleep quality and less benefit. If it’s a habit, do everything you can to stop sleeping for a week to make it easier to break.
Should Teenagers Sleep In To Avoid Insomnia?
I encourage teens to do their homework and anything else that needs to be done as soon as they get home from school, if possible. It’s normal to want to watch TV or play games on the phone for a few hours at first, but it’s better to build momentum from the school day. We know this isn’t always possible, but anything that prevents teens from meeting important deadlines later in the day can make it easier to sleep.
In addition to banning electronics, limit other distractions in the bedroom. All stimulation should be minimized. Keep lights low and active pets out of the bedroom. We discourage the use of music or stereos to aid sleep as they can stimulate the brain.
I would never advocate for teenagers to consume caffeine. But if they are, we discourage energy drinks with higher levels of caffeine than tea or coffee. We do not recommend caffeinated drinks after lunch to avoid sleep disturbances. It is better to go to bed early than to increase energy during the day.
We don’t know why, but the hormone that signals our brain to sleep (melatonin) is secreted at night in teenagers. It is not uncommon for teenagers to stay up until 11 pm. Or midnight. Natural melatonin supplements are available over the counter and can help reset the body’s internal clock. This should be taken about an hour before bed. There is no research suggesting any long-term harm from using it as a sleep aid. We do not recommend prescription drugs; It can make you uncomfortable and give you a “hangover” drug.
Doctors Ask Schools To Start Later So Teens Can Get More Sleep
We don’t expect people to fall asleep quickly. It can take half an hour for someone to actually fall asleep. Get your teen to follow a routine that helps reduce stress and relax, putting his body into sleep mode and sending the right signals to his brain that it’s time for bed (eg, bath, reading, bed).
Sometimes an underlying medical issue, such as depression or sleep apnea, can cause a sleep problem. If a teen continues to have trouble falling asleep or waking up multiple times during the night despite healthy sleep hygiene habits, talk to a sleep specialist.
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In a national survey, nearly half of parents were confident they knew if their child was using e-cigarettes. Teenagers need 8 to 9 hours of sleep a night. In NSW they only have 7 hours on average.
How Much Sleep Should A Teenager Get? — Teen Counseling Center Of San Diego
Lack of sleep in youth is associated with poorer mental health, lower school attendance, and more risky behavior. Sleep-deprived teens are also less likely to retain new information.
The Doctor. Chris Seton, an expert at the Pediatric Sleep Clinic, helped us come up with 10 tips to help teens sleep better.
After years of research, we know what works to improve teen sleep. The 10 tips here are based on the best evidence and clinical experience.
However, even when we know what works, it can be difficult to get kids to follow tips like this one.
Dazed And Confused: More Than Half Of Teenagers Are Chronically Sleep Deprived
Parents and children need to work together to improve sleep patterns. Here are some additional tips for parents to help their kids on the path to better sleep.
Talk before bed with your teen. Be open about your concerns and ask them what they think.
Many teens experience chronic fatigue and lack the insight or motivation to change behaviors that affect their sleep.
Point out the things that motivate them to change, like excelling at sports or getting high grades in school.
Social Media Use May Mess With Teens’ Sleep
Please lend your support by helping to schedule the evening’s activities. Teenagers, especially boys, are poor night organizers and this often delays bedtime.
Encourage your teen to use the bed only for sleeping. Do not let them use the outdoor bed at bedtime.
Implement a bedtime routine Work with your teen to create a relaxing ‘chill out’ routine that begins 45 minutes before bedtime. No screens. No work at school.
Encourage them to try different ways to relax as part of their routine. For example, have a hot drink, listen to soft music, take a bath or shower (more than 20 minutes before bed so it doesn’t get too hot), yoga and meditation.
How Screen Time May Cause Insomnia In Teens
The routine should be performed at the same time and in the same order each night. A routine slowly trains the brain that ‘sleep is coming’.
Do not allow overnight stays and minimize large weekend overnight stays. The correct bedtime is important for forming good sleep habits.
Limit Screens All screen devices should be kept away from the bedroom at night. If a device needs recharging, do it in another room.
If you can’t separate your child from the phone, there are apps that can enforce screen time limits.
Teens Are Driven To Stay Up Late, But Why?
More Strategies for Digital Devices Schoolwork must be completed before social screen activity begins. Multitasking can delay evening activities and overstimulate youth.
On school nights, equipment must be used in a common area of the house, such as the living room or dining room.
Have dedicated weekly screen-free time for the whole family. Do something together that doesn’t require screens. It proves that FOMO (fear of missing out) can be overcome and screen-free activities are fun!
If left untreated, sleep deprivation gets worse during adolescence and can lead to serious mental health problems that persist into adulthood.
Teen Sleep Deprivation Is An Epidemic: Q&a With Lisa Lewis
Treatment is most successful in young people, so try these tips and see a specialist as soon as possible.
Print out our 10 Sleep Tips for Teens poster and stick it on your wall or fridge. Book an appointment with a specialist at our Pediatric and Adolescent Sleep Service. Our experts can diagnose and treat all sleep problems. Nine times out of ten sleep deprivation in adolescence is related to normal life – too much of one and not enough of the other. But occasionally, the problem is linked to serious medical issues like obstructive sleep apnea, restless legs syndrome, and narcolepsy.
A teenager’s lack of sleep is often associated with normal life. although,
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