If your child is used to staying up late at night and sleeping all day, don't blame them - blame biology. The body's circadian rhythm, its natural internal clock, begins to change when individuals enter adolescence. The hormone melatonin, which helps people feel sleepy, begins to be released late at night, when these enzymes mature to participate in metabolism. If this enzyme is not released on time, people, especially teenagers, find it difficult to go to bed early, which in turn makes it difficult for teenagers to get up in time for school!
Other demands in a teenager's life, such as academic stress, extracurricular activities, and social activity, can also affect their ability to fall asleep early.
Everyone needs a good night's rest, but sleep is crucial for teenagers. Their bodies and brains are developing rapidly. In their teenage years, they actually need more sleep than in later adulthood. According to research conducted by foreign specialists, it has been determined that teenagers need to sleep and rest in a healthy environment for as long as possible. For example, Johns Hopkins pediatrician Michael Crocetti, M.D., M.P.H., reports that teenagers need at least 9 hours or more of sleep every night!
Lack of sleep has real and noticeable consequences. The effects of sleep deprivation in adolescents include:
-
Difficulty focusing in class
-
Short attention span
-
Poor decision-making ability
-
Depression, mood swings, and aggression
-
Risk-taking behavior
-
Decreased academic and athletic performance
-
Increased likelihood of injury due to clumsiness
-
Increased days of illness and missed classes
Lack of sleep creates a vicious cycle for teenagers, affecting their mental well-being, school performance, self-esteem, and social life.
What can parents do?
There are several steps a parent can take to help teenagers meet their critical needs. Work with your teenagers to create a calm bedroom space that includes a comfortable mattress and a bed designed for sleep, not for charging and storing electronic devices.
Other solutions include:
- Help your teenager reduce activities if they are overscheduled.
- Avoid early morning commitments such as meetings, training, or extra lessons, if possible.
- Work with your teenager to specify screen time limits in the evenings.
- Your teenager should sleep in later and for more extended periods on weekends.
- Encourage your child to go to bed early on Sunday evenings so they can succeed during the school week.
Consider that your child's need for sleep-supportive products will change into adulthood. For this reason, it may be necessary to update the bed and/or mattress.
Developing good sleep habits will help your teenager balance life into full adulthood.
Share these tips so they can make decisions around perfect sleep:
- Start the day with your children by having breakfast in natural light outdoors or by a sunny window, which helps regulate the internal biological clock.
- Be responsible with technology; turn off all screens at least an hour before bedtime.
- Keep bedrooms dark at night. Do not turn on the TV or lights in bedrooms.
- Engage in physical activity during the day so the body feels more tired at night.
- Wake up at the same time every school day, no matter how tired you are.
- Avoid stimulants in the evening, such as coffee, tea, soda, or energy drinks.
Understanding that your child's new sleep habits are partly beyond their control and that they need help will assist your teenager in developing healthy sleep habits.
0 comments