The Power of Sleep
Teen sleep is complicated - it’s not just about their changing biology and hormones, but also the worries and pressures they’re juggling, from school to social life. In this week’s session, research psychologist Dr. Faith Orchard shared valuable tips on building healthy sleep habits, while also shedding light on the challenges teens face in getting enough rest.
Challenges in Teen Sleep
Dr. Orchard talked about some of the main reasons why teenagers might be struggling to get the sleep they need.
Biological Changes: Adolescents experience shifts in their body clocks, making it harder to fall asleep early and wake up alert in the morning. This natural delay can conflict with early school start times.
Sleep Disruption Signs: Difficulty falling asleep, staying asleep, or waking up too early can lead to tiredness, irritability, and difficulty concentrating. Over time, this may contribute to more serious issues like insomnia, anxiety, and depression.
Impact of Technology: While the blue light from screens is not as disruptive as once thought, what teens do on their devices in the hours before, can delay sleep by keeping their brains engaged and active, which they may not realise or intend to do.
Addressing Sleep Issues
Avoid Napping: Late naps can reduce sleep pressure, making it much harder for them to fall asleep at night. Help them focus on maintaining a consistent nightly sleep schedule. Watch the full session for Dr Orchard's advice on gradually reducing nap time.
Manage Stress: Stress from school, social interactions, or other sources can interfere with sleep. Techniques like journalling or listening to calming music can help with some nighttime worries.
Collaborative Solutions: Encourage teens to be part of the solution by discussing and setting boundaries around technology use and sleep routines.
Key Principles of Good Sleep Habits for Teenagers
Consistency: Regular sleep schedules are crucial. Teens should aim to go to bed and wake up at the same time every day, including weekends, to maintain a stable sleep pattern.
Sleep Environment: The bedroom should be a sanctuary for sleep. Avoid activities like homework or gaming in bed to help the brain associate the bed with rest.
Wind-Down Routines: Establishing calming pre-sleep routines can aid in relaxation and signal the body that it's time to sleep.
Daytime Activities: Engaging in physical activities and exposure to natural light during the day can help regulate the sleep-wake cycle.
Lying in at Weekends & Holidays: While some flexibility is important, it’s best to keep lie-ins to a couple of hours. We know teens love to sleep in on weekends and school holidays, but too much of a lie-in can throw off their sleep schedule for the week.
Special Considerations
Neurodiversity: Individuals with conditions like autism or ADHD may face additional sleep challenges. Tailored strategies, such as visual aids for routines and reducing sensory input, can be beneficial.
Diet and Sleep: While there's no strict rule, consuming sugary foods or caffeine close to bedtime can disrupt sleep for some individuals.
Teen sleep can be a common issue that requires understanding and support from both parents and teens. By encouraging good sleep habits and addressing potential disruptions, families can help improve sleep quality and overall well-being. For further guidance, resources like The Sleep Charity's Teen Sleep Hub offer targeted advice for young people and their families.
For those teens who are experiencing persistent sleep issues, it's worth consulting a healthcare professional to understand the root cause and explore individualised interventions and support.