Research suggests that teenagers need at least 9 hours of sleep during the night in order to function the best during the day. It is sometimes hard for them to get this amount of sleep every day due to school hours, after school activities, homework and for some, even work schedules. It is very common for them to be sleep deprived and they try to catch on sleep during the weekend. Even though we often think of sleep schedules being for younger children, it is just as important for teenagers to have a sleep schedule, and good sleep habits.
Sleep deprivation has very similar properties to depression, and can lead to many health issues as explained here.
SCREEN TIME
EXERCISE
Regular daily activity (even easy walks) can help with the sleeping schedule. It is only important to avoid exercising 2-3 hours before bedtime because it can disrupt the sleep. It takes the body several hours to cool down and get ready to rest.CAFFEINE
Limit the caffeine intake, especially in the late afternoon and evenings. Caffeine is a stimulant and will keep you awake. This applies to all the drinks/ food that contain caffeine - coffee, tea, some sodas, chocolate etc.SLEEPING ENVIRONMENT
Sleeping environment can have a lot of impact on the overall quality of sleep. It is suggested to have teenagers avoid watching TV, be on the computers or phones right before the bedtime. The light from the screens will cause alertness and it will take more time to fall asleep afterwards. Bedroom should be the most comfortable room to relax. Make sure it is dark enough, quiet and cool. These are the best conditions to easily fall asleep. It would be the best to maintain the regular sleep schedule and keeping the distractions to the minimum before the bedtime.LAVENDER
Lavender helps release melatonin (the sleep hormone). Spray a little bit on your pillow, have it in a humidifier or have it in a bath just before bed,HOT BATH
A hot bath is relaxing, and allows the body to wind down. Lavender oil or Epsom salts, or magnesium can also help alleviate aches pains and release melatonin (the sleep hormone)DIM LIGHTS
Bright lights can often release serotonin as it mimics sunlight and can wake you up. Often if you're in the bathroom just before you go to bed, the harsh bathroom lights can affect your ability to go to sleep quickly.NAPS
Napping is good for rejuvenating after a long day. However, naps should not be longer than 20-30 minutes in the afternoon. Everything longer can disrupt the regular sleep schedule and make it harder to fall asleep at night.If you feel like your teenage child may need some expert help to improve their sleep, make an appointment with one of our approachable and caring dentists:
Alternatively, book an appointment by calling us on (03) 9459 6300 during business hours
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