Teenagers and Sleep

Recently, I have been reading some research on teenagers and sleep. Researchers agree that a teenager needs between nine and 10 hours of sleep every night. This is more than the amount a child or adult needs, yet most adolescents only get about seven or eight hours each night.

Some of the reasons why teenagers do not get enough sleep include busy after school schedules that can cut into a their sleeping time and leisure activities such as television, the internet and computer games often keep a teenager out of bed. Light exposure is also an important factor as light cues the brain to stay awake. In the evening, lights from television screens, mobile phones and computers can prevent adequate production of melatonin, the brain chemical responsible for sleep.

The effects of ongoing sleep deprivation may include concentration difficulties, mentally drifting off in class, shortened attention span, memory impairment, poor decision-making and lack of enthusiasm.

As parents, it is best not to argue with your teenager about bedtime but to discuss the issue with them and brainstorm ways to increase their nightly quota of sleep. Allow them to sleep in on the weekends and encourage an early night every Sunday. Assess your child’s weekly schedule together and see if they are over committed.

Encourage your teenager to develop a relaxing bedtime routine and to keep their room dark at night. If they follow the same routine for about four weeks, their brain will associate this routine with going to sleep. As adults, we can practice and model this too by turning off all screens about an hour before going to bed and learning a mental stillness technique to help you wind down in readiness for sleep. It is recommended to see your family doctor if self-help techniques don’t increase your teenagers nightly sleep quota.

Finally, this Friday students can celebrate their education here at Pacific with their Grandparents and the whole community can enjoy the Student Art Exhibition from 6.00pm.

Mr Brendan Delaney, Director of Students