TEENS AND SLEEP.

“There is a time for many words, and there is also a time for sleep.” – Homer

One of the best lifehacks of growing up is understanding that quality rest and adequate sleep are some of the biggest gifts you could ever give yourself.

Many teenagers report that they always seem to be sleepy and tired. Everyone experiences sleepiness at some time or another throughout the day. And usually, but not always, the reason is obvious, such as too many late nights in a row. But up to 40% of teens feel that they are tired most of the time.

Although there are some medical causes of sleepiness, the majority of these teens simply do not get enough quality rest. Some research shows that to function at their best, teenagers need between 9 hours and 10 hours of sleep every day. 

That is more sleep than you needed before you were a teenager, and it is more than you need when you are an adult. Teens need more because they are in a time of very fast, physical, intellectual, and emotional stimulus and growth.

Although getting enough sleep may not seem that big of a deal, medical research shows that teens who usually get too little sleep are more likely to struggle in school and on the playing surface. Why is that? Because tiredness affects memory, concentration, athletic performance, and, most seriously, motivation (the desire to accomplish those goals).

Even going farther than academics and athletics, overtired teens are more likely to be involved in auto crashes and other accidents because of the affects on critical reaction times. Research also shows that too little sleep can affect one’s overall mood. Teens who do not get enough sleep may also become more likely to battle depression.

WHY IT IS SO HARD TO GET ENOUGH SLEEP

There are many reasons, some are under your control and some are not. Most high schools start classes very early in the day, some before 8:00 am. When you think about all the other things you need to do (homework, socializing, sports, chores, part-time jobs, etc), getting to bed early enough to get 9 hours of sleep seems almost completely impossible, even on the weekends.

Teens can also have very busy lives, and some may actually have too much to do: Overscheduling. Very busy teens still need to have some downtime to relax, unwind, and spend time with friends (in person or online). This usually happens at the expense of sleeping. Many also crave the quiet privacy they find late at night when parents have gone to bed.

Here are some suggestions that may be helpful if you are tired of always feeling tired:

HAVE A RELAXING BEDTIME ROUTINE

Always fall asleep in your bed, and not in front of the television. At bedtime, your room should be cool, dark and quiet.

CONTROL YOUR WEEKENDS

No matter how late you go to bed, try to get up within 2 hours of your usual wake time. This is especially important if you have trouble falling asleep on Sunday night.

ROUTINES ARE GREAT

Try to go to bed at about the same time every night. This consistency can help train your body to know when it is time to go start shutting down each evening.

TELL YOUR BODY WHAT TIME IT IS, NOT THE OTHER WAY AROUND

Open the curtains or turn on the lights as soon as you get up in the morning.

EXERCISE MATTERS

Get exercise every day but avoid very hard exercise in the evening: It can keep you awake.

STRETCHING YOURSELF TOO THIN

Make sure you are not overscheduled. Have you taken on more than you can realistically do? We are all guilty of it. Do you still have some time for fun while getting enough rest?

STIMULANTS

Avoid all products with caffeine (coffee, tea and sodas) after mid-afternoon.

CONTROL YOUR NAP TIMES

Avoid napping during the day. If you do, keep it short (less than 30 min). Definitely do not nap after dinner. Anything over 30 mins can affect your ability to fall asleep later.

LIGHT SNACK

Have a light snack (such as a glass of milk, etc.) before bed.

USE YOUR BED SOLELY TO SLEEP

Try to avoid doing homework, watching television, or spending time on your phone while in bed. This can condition your body over time to stop associating the bed with sleep time.

AVOID SLEEP-AIDS

Avoid using products that are marketed to help you sleep. You can build a tolerance with sleep aids.

For most teenagers, the advice above will help you get enough rest (or at least get you MORE rest) to feel energetic during the day. If not, there are a few other things to consider. Although it is unusual, there are some medical conditions that can affect your sleep and energy levels.

CONSIDER CHATTING WITH YOUR DOCTOR IF:

·       You have feelings of depression and sadness that do not seem to go away naturally.

·       You have worried feelings that make it hard to focus on other things that are important to you.

·       You have trouble falling asleep at night despite trying the tips in this list and elsewhere.

·       You wake up through the night or early in the morning and cannot seem to get back to sleep.

·       You continue to feel like you have no energy despite getting what should be enough rest.

·       Your tiredness affects your responsibilities: such as not being able to go to school, to get to practice, to get to work on time, or even to spend time with your friends and family.

·       You feel sick in other ways (such as headaches, loss of appetite, or have other symptoms you cannot rationally explain).