Sleep aids in the refuelling of both the brain and the body. Teenagers require more sleep since their bodies and minds are rapidly developing.

According to scientific evidence, many teenagers do not get enough sleep. Every day, you need between 8 and 10 hours of sleep to perform at your best. While you may not always be able to get this much, it is critical to strive to get as much as possible.

What are the benefits of getting adequate sleep?

Although getting enough sleep may not seem like a significant concern, teens who are overtired and don’t get enough sleep are more prone to:

Have difficulty in school, have memory, concentration, and motivation (the drive to achieve a goal), and be involved in vehicle accidents and other mishaps. Sleepiness (the desire or need to sleep in places and at times when you shouldn’t) slows reaction times and makes you feel depressed, all of which can lead to major medical problems.

What’s the source of my sleep?

Often, the cause is evident, such as a string of late nights. Although there are certain medical reasons for tiredness, the majority of sleepy teenagers just don’t get enough sleep.

How can I tell whether I’m sleeping enough?

The following are examples of signs indicating you need more sleep:

  • Falling asleep in class.
  • Feeling grumpy or even melancholy are all symptoms of ADHD.
  • Having trouble concentrating during the day.
  • Having trouble waking up in the morning.

Why is it so difficult to get enough rest?

There are numerous explanations for this. Some you may be able to influence, while others you may not.

Even if you have an extremely active life, you still require “downtime” to relax, unwind, and socialise with friends. This frequently occurs at the expense of sleep. Many teenagers yearn for the peace and quiet of a late night after their parents have gone to bed.

Getting to bed early enough to get 8 to 10 hours of sleep can seem difficult when you consider all of the other things you have to do (homework, socialising, sports, chores, part-time jobs, etc.).

Here are a few recommendations:

  • Always, always, always, always, always, always, always, always, always, always, always Your bed should only be used for sleeping. While in bed, avoid doing homework, using a smartphone or tablet, or playing video games. Every night, try to sleep for at least 8 hours in your bed with the lights turned off.
  • Before going to bed, limit your screen time. It can be difficult to fall asleep if you use electronic media and are exposed to the screen’s light before going to bed.
  • Caffeine (coffee, tea, pop, and energy drinks) should be avoided after 3 p.m. Alcohol, herbal medications, and over-the-counter sleep aids should not be used to assist you sleep.
  • Establish a soothing nighttime ritual. Before going to bed, have a light snack (such as a glass of milk). Every night, try to go to bed about the same hour. Maintain a chilly, dark, and quiet environment in your room, but open the curtains or turn on the lights as soon as you wake up.
  • Get some exercise every day, but avoid doing anything too strenuous in the evening.
  • It can be tough to fall asleep if you nap during the day. Keep it short if you want to nap (less than 30 minutes). Do not take a snooze after dinner.
  • Make sure you’re not overextending yourself. Are you still able to have fun and get adequate sleep? Keep a diary or to-do lists if you have difficulties sleeping because you have too much on your mind. You may feel less anxious or agitated if you write things down before going to bed.
  • Try to get up between 2 hours to 4 hours of your typical waking time on weekends, no matter how late you go to bed. This is especially important on Sunday nights if you have difficulties sleeping.

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Nurse Practitioner Nadine McFarlane is a board certified Family Medicine Nurse Practitioner who provides primary care

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