Teenagers and Sleep (Neilia Bliss, RN, MA, School Nurse)

Teenagers and Sleep
 
You have probably noticed that many of our students at St. Michael’s Catholic Academy maintain exceedingly active daily routines (e.g. school, sports, extracurricular activities, homework, social and work life). The sense of need to sustain the highly active daily routine, anxiety about school/peers, and the physiological demands placed on the brain and body as part of regular adolescent development are all underlying reasons for potential sleep-related difficulties in teens.
According to the Division of Sleep Medicine at Harvard Medical School, sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Chronic insomnia may even increase the risk of developing a mood disorder, such as anxiety or depression. It is key to remember that teens require 8 to 10 hours of sleep each night to keep their minds and bodies working at peak levels. The teenage brain is in a stage of rapid development and rest is crucial. I encourage you to talk to your teen about the importance of healthy sleep habits, and strive for a balance between activity, downtime, and sleep that works for your family.
 
Teen Sleep Tips
  • Avoid using mobile phones, watching television, playing computer/video games, using tablets and rigorous studying just before bedtime.
  • Take a warm bath or shower before bed.
  • Eliminate or reduce caffeine, sugar and energy drinks.
  • Do not go to bed hungry, but avoid heavy meals within one to two hours of bedtime.
  • Keep the bedroom cool and dark.
  • Establish and stick to a consistent sleep schedule.
  • Exercise, but not within two to three hours of bedtime.
  • Avoid the use of nicotine, alcohol and sleeping pills. Not only do these substances pose serious health risks, they can disrupt sleep.
  • Take a 10- to 90-minute midday nap on weekends, which will provide rest without reducing sleep drive at night.
  • Write thoughts in a journal, which can help alleviate anxiety.
  • Learn and practice relaxation techniques at bedtime (e.g. deep breathing, progressive relaxation, guided visualizations, aromatherapy or meditation).
In good health,
Neilia Bliss, RN, MA
 
Sleep and Mood. Harvard Medical School Division of Sleep Medicine website. http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood Accessed February 12, 2018.
Sleep Tips for Teenagers. Cleveland Clinic website.
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St. Gabriel’s Catholic School and St. Michael’s Catholic Academy do not discriminate on the basis of race, religion, color, age, gender, national or ethnic origin in : (i) the admission of students; (ii) the offerings of rights, privileges, programs, or activities generally made available to their students; or (iii) the administration of educational policies, financial grant programs, athletic programs, employment practices or policies, or other school-administered programs.