Lights Out! Four Foolproof Tips for Struggling Sleep-Deprived Teens
It’s no secret that teenagers are extremely sleep-deprived. According to the Center for Disease Control, “up to 70% of U.S. adolescents regularly sleep less than eight hours… approximately 42 million adolescents [suffer] sleep deficiencies.” When you add schoolwork, homework, extracurriculars, social activities, other commitments, and of course, screen time into the mix, it may seem impossible to get that recommended eight hours. However, your nightly rest doesn’t have to be a hopeless cause.
Eight is typically the number thrown around when discussing sleep, but how many hours does a teenager really need? Michael Crocetti, M.D., M.P.H, a pediatrician at Johns Hopkins, states, “Teenagers are going through a second developmental stage of cognitive maturation… [they] need 9 to 9 ½ hours of sleep per night.” So does sleeping for six hours at night, then going home and crashing for two to three hours after school count? No. According to Smita Patel, D.O., “...The notion that napping for a couple of hours a few times a day can replace a solid night’s sleep has been largely discredited… Naps can impact your sleep drive––the built-in need to go to sleep that most people feel sometime after sunset.”
If you are struggling with getting that much-needed sleep every night, Nemours Children’s Health, a medical non-profit organization, has four effective tips for you. The first tip is to be more physically active during the day, whether that be playing a sport, doing workouts at home, or even choosing the stairs over the elevator. Exercise can improve your mood by reducing stress, as well as wind down your body for nighttime. The second tip is to limit caffeine intake as much as possible. Lowering your coffee, tea, energy drink, and/or chocolate consumption may help regulate your system, which translates to more restful moments. The third tip is to minimize screen time, especially before bed. Text messages, social media, and YouTube or Netflix are a distraction that eats away from your sleep. It has also been proven that the blue light emitted from technological devices can actually suppress melatonin, causing you to stay awake. The fourth and final tip is arguably the most important, which is maintaining that sleep routine. One night of good sleep will not instantly fix your insomnia issues and overall health. Our bodies heavily depend on ritualistic cycles, so consistency is key when it comes to nighttime. Bedtime routines can also be fun and a fantastic way to implement self-care into your lifestyle. Whether that be reading an interesting book, listening to your favorite album, spending time with your pet, journaling, or even meditating, anything that relaxes you and brings you happiness will be beneficial to your nightly routine.
Sleep is essential for teenagers to perform their best and feel their best. Refer to these tips if you ever find it challenging to unwind before bed, which may even be tonight. Rest well ND!
