Teens usually are given a lot of grief about staying up late, falling asleep in their school classes, then sleeping very late on the week-end. Several studies recently published show that teen sleep patterns are very different from children and adults. Due to many physical and puberty changes during adolescence, there is an increase need for sleep, yet there is a decrease number of hours teens are sleeping. Many teens find themselves sleep deprived, with many unpleasant consequences; not being alert and falling asleep during classes, driving while feeling drowsy, drop in grade performance, not enough energy for extracurricular activities and for part-time work. Most teens tend to do 'catch-up" sleeping on the week-end, which many parents react to in an irritable fashion. In addition, sleep deprivation may result in moodiness, often associated to teen behavior.
Psychologists and educators have suggested that school districts consider starting the school day later so students can sleep longer. This plan is not usually endorse by teens and parents alike.Teens are not children and cannot be "made" to go to bed earlier. There is no one size fits all when it come to the amount of sleep a teen needs. The standard eight-hours of sleep recommendation is difficult to enforce with teens. Their bedrooms are often stimulating places with video games, cell phone use, facebooking available.
So what can be done to enhance good sleeping patterns?
There should be a serious attempt to set up a regular bedtime. Negotiate with your teen some rules that would help in going to bed the same time each night to train your body that it is time for sleep.Try to avoid drinks with caffeine at least five-hours before bed time. Stimulants like sodas, coffee and chocolate work counter to inducing sleep. Also smoking and alcohol use in the evenings is a "no-no."While exercise is beneficial to sleeping, if it is done right before bed time, is often counter-productive.Napping more than thirty-minutes during the day may prevent you from getting to sleep. If you must nap, keep it short.Try to avoid studying for an exam or working on a school project by staying up all night to complete the task. Plan the completion of your effort over several nights.Learn to "relax your thought and mind." Watching a stimulating television program or reading a stimulating book, may not be relaxing and interfere with sleep. Try to do some brief meditation of a calming scene.Make sure your room is void of light. Research consistently shows that a very dark room is conducive to falling and remaining asleep. When it is time to wake up, turn on lights. This will help you to awake.Sleep is a necessity for all of us. Teens try to "bend" the amount of sleep they need. However if they do not "play by the rules of their human needs," they will pay some consequences.
Retired psychologist and academician with thirty-five years of experience working with children, teens, and their families. Currently, author of two nonfiction books written for the layperson; A Guide for Effective Psychotherapy (a consumer's guide for understanding mental health services) and Give Teens a Break! (a positive look at teens). My passion remains the same, the growth and mental welfare of our children. Please visit my website: http://www.johnmorella.com/