Is Your Teen Getting Enough Sleep?

 According to the National Sleep Foundation www.sleepfoundation.org, sufficient sleep is so important for teenagers’ academic success that more and more schools are implementing later start times. In general, teens need between 8-10 hours of sleep per night, but due to the way teens’ bodies work, many can’t fall asleep before 11:00 pm. Add in activities, homework, projects and early school start times and we have a generation of overtired adolescents. Many are not successful. Some are, but often at a cost. There are ways to help.
Consequences of insufficient sleep: Challenges with focus, listening, problem-solving learning, memory, patience and behavior. It contributes to acne and eating unhealthy food which leads to weight gain.  May increase effects of caffeine and nicotine. Heightens effects of alcohol, contributes to illness and traffic accidents.
Solutions: Sleep has to be a priority. Sometimes activities and demands must be adjusted to keep teens at their healthiest, happiest, and most productive.
• Quality sleep cannot be replaced by pills, energy drinks or vitamins.
• Avoid caffeine, chocolate and soda late in the day.
• Make the bedroom a sleep-friendly environment.
– Homework completed at a desk or table, not in bed.
– Keep the room dark, quiet and comfortably cool when sleeping.
• Avoid eating, drinking or exercise within a few hours of bedtime.
• Establish consistent sleeping and waking schedules all week long, including weekends.
• Avoid television, phone and computer within an hour before bed.
• A calming bedtime routine helps ease falling and staying asleep.
– All devices turned off and out of reach.
– Read a book or magazine (not on electronic device).
– Listen to soft, calming music.
• Calm racing thoughts and “mental chatter”.
– A pen and paper by the bed to write down thoughts allows us to remember what is needed, so we won’t worry about it during the night.
Other activities may have to be reprioritized or given up while good sleep patterns are reestablished. Everyone is different, so your teen will have to find what works best for him or her. Sufficient sleep is a good habit for the whole family. Sleep well!
For more information on the importance of sleep on student success, please contact the offices of Dynamic Interventions at 661-257-1254 or on the web at www.dynamicinterventions.com.