(ANN/THE STAR) – Numerous teens struggle to relax at bedtime. This may stop them from achieving the necessary amount of sleep they require each night. Not surprisingly, many teens I talk with mention difficulty concentrating at school, daytime sleepiness and fatigue.
Teens frequently experience greater difficulty in falling asleep than when they were younger because of growth spurts and bodily changes. Rapid body transformations, particularly during adolescence, can disrupt sleep. This occurs because the growth stage they are experiencing causes their circadian rhythm – the body’s internal clock – to reset, delaying their sleep cycle.
Stress, anxiety and worry are other common reasons for sleep problems.
Teenagers are experiencing greater stress than their younger counterparts, which may disrupt their sleep and recuperation at night. Late-night phone and social media use, and sports or other physical activities near bedtime can also hinder the ability to fall asleep. Other causes of sleep issues involve health problems like iron deficiency.
Teenagers lacking sufficient amounts of this mineral might experience symptoms like cramps and uncontrolled movements in their legs that could disturb their sleep.
If your doctor thinks your child may have this issue, they will typically order a haemoglobin, ferritin and/or iron panel to check.
Sleep is vital for everyone, especially growing, developing children and teens.
Kids who get enough sleep generally exhibit healthier immune systems and better memory, academic performance and mental health.
Lack of adequate sleep can result in various issues, including irritability and fatigue, mood swings, elevated blood pressure, weight issues and obesity, headaches, behaviour problems, and trouble with concentration, attention, and memory retention. Insufficient sleep can even affect a part of a teen’s developing brain that helps control impulses.
This might explain why sleep deprivation is associated with higher rates of risky behaviour like texting while driving, fighting, drug use and unsafe sexual behaviour in teens.
Managing the problem
Despite lack of sleep being a common issue for teens, there are ways you can help.
Exercise can aid your teen to sleep better. Kids of all ages require movement during the day and get plenty of physical activity. That said, try to avoid sports activities and other forms of exercise too late in the evening to allow time for relaxation. Spending some time outdoors daily can also promote a healthy sleep-wake cycle.
Making sure your teens’ schedule allows for rest and recovery time is essential. Having an overloaded schedule can make it hard for teens to obtain sufficient sleep. If they are hustling between one after-school activity and another, they won’t complete their homework until later in the evening. We all require time to unwind at the end of the day to help us sleep well.
Blue light from phones, computers, tablets, TV and even nightlights can deceive the brain into believing it is daytime. Over time, that can disrupt your teen’s natural levels of melatonin, a chemical that tells us we’re sleepy. Even just a tiny bit of blue light coming from an electronic device can stop the release of melatonin.
This is why giving buffer time between bed and screen time can help make sleep for your teen – and all members of your family – easier.
Urge your teen to put all screens away at least an hour before bedtime, and charge devices outside their bedroom overnight. Having screens easily accessible is alluring and leads children to stay up later.
Eat earlier
Eating late, particularly caffeine, can adversely affect sleep habits.
Try to eat dinner a few hours before bedtime and provide whole foods that are easier to digest. Food sensitivities or ingredients that induce indigestion may disrupt your child’s sleep due to the strong connection between the gut and the brain.
It is important to remember that caffeine can remain in the body for over eight hours, depending on an individual’s metabolism. Your teen should avoid caffeine after lunchtime.
Having time to relax can set teens up for sleep success. Relaxation activities in the evenings, like warm baths, reading, meditation, stretching, and yoga, can help teens establish a healthier sleep cycle.
The room your teen sleeps in can make a difference as well. Create comfortable sleeping spaces by keeping the bedroom cool, blocking out light with curtains, and using fans or noise machines to reduce noise.
Further sleep-related solutions can be explored through therapy.
Cognitive behavioural therapy (CBT) can help your teen manage stress and anxiety, nurture their gifts and achieve a normal sleep-wake cycle. – American Academy of Pediatrics/Tribune News Service
