Most of know that teens don’t get enough sleep. They are too busy experiencing life and all it has to offer; burning the candle at both ends.

The National Sleep Foundation suggests that teens (10-17 years) need 8.5-9 hours of sleep per night. Teens report they typically do not even get 8 hours of sleep.

Some effects of long-term sleep deprivation can include:

 

Reports indicate that there is a change in the typical teenage brain regarding the time to going to sleep and the time for waking. It wants to go to bed late and sleep later the following morning.

How can you help your teenager get more sleep or at least increased quality sleep?

Here are some suggestions:

  • Avoid loud music, homework, computer games or any other activity that get the mind racing for about an hour before bedtime
  • Keep the bedroom dark at night. The brain’s sleep–wake cycle is largely set by light received through the eyes
  • Avoid watching television right before bed
  • In the morning, expose the eyes to lots of light to help wake up the brain
  • Repeat the same bedtime routine for at least four weeks to train the brain associate this routine with going to sleep
  • Avoid staying up late on weekends

 

Of course, setting an example for your teens speaks louder than words. Set your own healthy bedtime routine and share with your teen the benefits of getting sufficient sleep on a regular basis.

Reference:
http://www.cdc.gov/features/dssleep/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Teenagers_and_sleep