News

Sleep helps us to fuel, rest and repair our brains and bodies. Teenagers need more sleep as they are continue to grow at a fast rate. Most teenagers are getting   between 6-7 hours of sleep per night, while research continues to show that  the recommendation is between 8 – 10 hours each day for individuals to be at their best.

When teenagers are not getting enough sleep they are more likely to:

• Become overtired and irritable
• Find school challenging
• Have trouble with motivation, concentration and memory
• Have reductions in their reaction times
• Engage in risk-taking behaviour
• Reduce sporting and academic performances
• Be affected by mood changes.

There are many reasons that teenagers are finding it difficult to sleep and activities such as using phones and watching television as ‘downtime’ can impact the quality and time period of sleep.

Suggestions to improve sleep include:

• Implementing a relaxing bedtime routine
• Going to bed at the same time (or around the same time) each night
• Always falling asleep in your bed
• Using your bed for sleep only. Avoid completing homework or using devices in bed.
• Limiting daily naps to 30 minutes
• Limiting after school activities
• Avoiding caffeine after mid-afternoon (including coffee, soft drinks or energy drinks)
• Exercising each day
• Limiting screen time before bed
• Trying to wake up and get out of bed at the same time each morning

World Sleep Day, celebrated on 18 March, is an annual event to highlight issues related to sleep and raise awareness for sleep health. The 2022 theme for World Sleep day is "Quality Sleep, Sound Mind, Happy World". Meditation apps such as Insight Timer, Relax Melodies, Calm or Headspace can all support teenagers to develop positive sleep habits that support calming the mind. Mediation can support sleep as it help to increase natural melatonin levels that are important for more restful sleep. Meditation can also support in calming the brain from distracting thoughts that keep the mind buzzing and can prevent us from falling asleep more easily.

Chronic sleep deprivation can have significant impact on teenagers lives and it is best to seek medical support where needed.

Emma Ward
Senior Years Coordinator