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.
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
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