Listen up, parents of tired teens – here are my Five sleep tips for your tired teenager.
Let us be honest, the sleeping habits of most teenagers today would undoubtedly make Ben Franklin blow that proverbial fuse. That 3 a.m. to a Noon sleep schedule is not anywhere near the standard of “early to bed, early to rise.” However, it has become the norm for that night-owl teenager, especially when they are free of the structured school schedule.
When each morning, the alarm clock sounds. Simply put, all the early morning wake-up leaves most teenagers falling short on their sleep during a school week. As when these teenagers go back to school, Ben will have his revenge.
What is the average amount of sleep needed for a teenager?
The recommendation from the American Academy of Sleep Medicine for teenagers should get 8 to 10 hours of sleep each night. To ensure they fully recharge. Sadly, the latest CDC data show that only one-third of teenagers get a minimum of 8 hours. Resulting in more than two-thirds of our teenagers are failing to get even a minimum of 8 hours of sleep on those school nights.
How does this affect our teenagers?
Hindering teenagers’ academic performance. This amount of chronic sleep loss has a massive impact on them. They are increasing the risk of health and safety problems among teenagers. Health risks for them include depression, increased suicidal thoughts and for those of age, drowsy driving.
What can we, as their parents, do to help them?
Below are five tips from the AASM to help parents with promoting healthy sleep in their teenagers:
- Promote a consistent sleep-wake schedule. The body functions at its best when kept to a routine—encouraging your teenager to go to and get up out of bed at the same time each day help. It is an essential part of their circadian rhythm in the same way they will eat at the same time every day.
- Let in the morning light. Opening any blinds or curtains in the morning helps to expose your teen to daylight. The light becomes the timing cue for their bodies, promoting alertness.
- Ban devices from the bedroom. Tricky ask, I know, but ensuring your teenager’s bedroom is a quiet, relaxing sleep environment help enormously. Keep all electronic devices such as the TV, video game system, computer and tablet out of your teenager’s bedroom.
- Set a communication curfew. By setting a reasonable time when your teenager can no longer send text messages, check social media or emails, or talk on their phone. The simple actions of your teenager silencing all communication notifications during those set times can help them become entrapped in the abyss of the internet and stand a better chance of falling asleep.
- Discuss school start times. (where required) By working together with your child’s local school board to set a high school start time that will allow teenagers to get the healthy sleep they require. Teenagers have a more natural and biological tendency to be night owls. Therefore those early start times for school make it harder for them to have those 8 to 10 hours of nightly sleep.
Where is there help?
Teenagers who regularly struggle to fall asleep at night can get help reprogramming themselves with advice, hints & tips from Lisa Gargaro Sleep Co – Child program for those aged 5 – 15years.
Programs for those aged 16+ are also available.
Parents can get help for a teenager’s sleep problems from a certified sleep consultant. Lisa Gargaro Sleep Co uses several holistic methods to help these teenagers look at sleep in different ways. The use of CBT is the main one & has the best-proven track record at improving sleep. Lisa Gargaro Sleep Co offers a 15 minute discovery call about how she can help you. Click here to book this now & we can chat about your teenager sleep.