There’s no question that teenagers need more sleep. But between homework, extracurricular activities and socializing, it can be hard for them to get the seven to nine hours they need each night.
Now, new research is providing some guidance on how to make it happen.
The studies, published in the journals Pediatrics and Sleep, identified a number of factors that can help teens get more shut-eye.
For instance, researchers found that when schools start later, students sleep an average of 34 minutes more per night. They also found that teens who use electronic devices in their bedrooms get about an hour less sleep than those who don’t.
So what can parents and teens do to make sure teens are getting enough sleep?
Here are a few suggestions from the experts:
1. Establish a regular sleep schedule.
Having a regular sleep schedule is one of the best things you can do for your sleep, according to the National Sleep Foundation. That means going to bed and waking up at the same time every day, even on weekends.
2. Keep electronic devices out of the bedroom.
This one can be tough, but it’s worth it. Dim the screens on your devices a couple of hours before bed and put them away so you’re not tempted to use them in bed.
3. Avoid caffeine.
Caffeine can stay in your system for up to eight hours, so it’s best to avoid coffee, tea and soda after lunchtime.
4. Get some exercise.
Exercise can help you sleep better, but it’s important to do it earlier in the day. A late-night workout can actually make it harder to sleep.
5. Relax before bed.
winding down before bedtime can help you sleep better. That means no work, no screens and no intense exercise in the hours leading up to sleep.
6. Make your bedroom conducive to sleep.
Your bedroom should be dark, quiet and cool – around 65 degrees. If you can’t control the noise or light, use earplugs or an eye mask.
With a few simple changes, you can help your teen get the sleep they need to function their best.
A new study has found that a simple intervention can help increase the amount of sleep teenagers get each night.
The study, published in the journal Sleep Medicine, found that a brief intervention involving education and goal-setting can increase the amount of sleep teens get by about an hour each night.
While it may not sound like much, an extra hour of sleep can have a big impact on the health and well-being of teenagers. Teens who get enough sleep are more likely to perform better academically and are at lower risk for obesity, depression, and other health problems.
The intervention used in the study consisted of four weekly group sessions. During the sessions, teens were educated about the importance of sleep and were taught strategies for getting more of it. They were also encouraged to set nightly sleep goals and to keep track of their progress.
The results of the study suggest that this type of intervention can be a simple and effective way to help teenagers get the sleep they need. If you’re a parent or guardian of a teen, consider talking to them about their sleep habits and seeing if this type of intervention might help them get more shut-eye.
