Improve Teenagers Sleep in 7 steps

The recommendation of Sleep Specialists, is that teenagers should have at least 9/10hours sleep per night. In fact, it is generally recognised that most teenagers fall short if this and only have about 7.5 hours per night.

Although when they were 8 to 10 years old, these same teenagers will have been sleepy and in bed by 8pm, now, in the teen years, they are not sleepy until about 10-11pm. This shift in their circadian rhythm is in part due to the hormones released during adolescence. Not being able to get to sleep before 10/11pm means that they have a shorter sleep cycle. Most teenagers must be awake and alert by about 8am, particularly during the school term. Consequently teenagers, if given the opportunity will lie in until lunchtime as they try to catch up on their sleep.

Regularly not getting enough sleep (chronic sleep deprivation) can affect a teenager's academic and sporting performance and may increase their risk of emotional problems such as depression. Even 30 minutes of extra sleep each night makes a difference. One recent US study found that lack of sleep was a common factor in teenagers who receive poor to average school marks.

A hectic after school schedule,with social commitments, homework and part time employment can cut into sleep time. In western cultures these activities are valued above sleep and this can become a vicious circle. Light cues from television, computers, and mobile phones can prevent the release of melatonin which would help make the teenager sleepy.

The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage. You may be able to adjust your body clock but it takes time.

Seven things you can do;-

1) Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed.

2) Avoid loud music, homework, computer games or any other activity that gets your mind racing for about an hour before bedtime.

3) Keep your room dark at night. The brain’s sleep–wake cycle is largely set by light received through the eyes. Try to avoid watching television right before bed. In the morning, expose your eyes to lots of light to help wake up your brain.

4) Do the same bedtime routine every night for at least four weeks to make your brain associate this routine with going to sleep.

5) Start your bedtime routine a little earlier than usual (for example, 10 minutes) after four weeks. Do this for one week.

6) Add an extra 10 minutes every week until you have reached your desired bedtime.

7) Avoid staying up late on the weekends. Late nights will undo your hard work.


Remember that even 30 minutes of extra sleep each night on a regular basis makes a big difference. However, it may take about six weeks of getting extra sleep before you feel the benefits. If you would like some help in adjusting your sleep pattern, contact Dream-Angus

Children and sleep disturbances.

Children's sleep is slowly becoming a more recognised issue both in the media and in the field of research. Channel 4 (UK television) recently presented a programme where two different Sleep specialists "competed" to see whose methods were more successful. The families who took part had different sleep issues and both had difficulties in being consistent. This is often the case. When you have a big sleep deficit it is very difficult to manage situations, to make clear decisions, and to follow through.

Both families did experience resolution of their sleep disturbances and now the children are reported to be sleeping well. The parents will have their own sleep deficit to address and gradually they too will experience the full benefits of an improved sleep.

There are as many ways to address the various sleep disturbances of childhood, as there are families who need this help. The real expertise is in choosing the most appropriate intervention for a particular family and their child. Then the majority of the work, which the parents have to do, is about being consistent. When a plan works, it works because the parents have accepted the method and have been consistent in following it. How quickly resolution occurs is entirely down to the appropriate method and the parents ability to be consistent.

Children learn by demonstration and frequent repetition. The boundaries have to be set and maintained. This helps the child to become secure in understanding what is expected of them, and to settle to a desired pattern of behaviour. Our children want to please us. When we have a sleep deficit, and when we fail to be consistent, they become confused and this leads to insecurity.

In the interests of the programme, making interesting television, there was more emphasis on the competition between the two experts than on the resolution of the sleep issues. There is no reason why, in this day and age, any parent should have to struggle to get their child or children to settle well at bed time and sleep through the night. There are services out there to help.

Children with special needs have particular issues, but, even with the complications of their specific requirements, they can be taught to sleep and to sleep properly. The main difference is that children who have other health issues are likely to require a more prolonged programme.

If you would like help to resolve your child, or children's sleep issues,
Contact Dream-Angus. A fifteen minute telephone conversation is free.