Helping your Teen Receive Adequate Sleep

We all know just how stubborn teenagers can be and of course they wish to stay up late and most would sleep the day away if they could. However, the American Sleep Disorders Association states that teenagers need on average 9 ½ hours of sleep every night. The reason this is true is that hormones, which are critical to your teen’s growth and sexual maturation, are released during the time they are sleeping. Throughout America studies have shown that teenagers on average are only getting a little less than 7 ½ hours sleep per night.

In a study by Stanford University showed that teenagers need 1 to 2 hours more sleep than children in the 9 to 10 year age bracket that only need around 8 hours sleep.

Sleep deprivation is a growing problem among teenagers and because of this; the National Sleep Foundation has released warning signs for parents of teenagers. These warning signs include:
• Problems waking in the morning
• Grouchy or irritable in the afternoon
• Falling asleep during the day
• Sleeping too much on the weekend
• Having problems remembering or concentrating
• Waking up often throughout the night and having trouble going back to sleep

When teenagers do not receive enough sleep, you may notice extreme mood changes, poor performance in school, and depression. Not only this, but teenagers can and do fall asleep behind the wheel.

What can you do as parents of a teenager to ensure they receive enough sleep?
Here are a few suggestions to get your teen the sleep they need:

• Set a reasonable bedtime and wake time: stick to the same schedule throughout the week during school.
• Create a bedtime routine a hot bath, reading, or some type of quiet activity about an hour before bedtime.
• Do not allow caffeine drinks in the late afternoon and evening.
• Exercise at least two hours before bedtime

Of course, these tips will not work with every teenager. Teenagers have quite a bit on their plates – school, homework, extra-curricular activities, their social life, and many have part time jobs. All of this can contribute to problems going to sleep at night. None of the above will help if your teenager’s mind is going a mile a minute when their head hits the pillow.

One of the best ways to help your teenager sleep at night is to set a bedtime and then ensure they have a calming atmosphere. Teach your teen relaxation techniques and invest in soothing water fountains or a white noise machine. Once your teen can shut off his thoughts by focusing on a waterfall tabletop fountain the faster he or she will drift off to sleep. Along with the fountain, a white noise machine will absorb all other distractions that might be waking them up during the night such as traffic, younger siblings, or parents talking in another room.

Give your teen the advantage by giving them tools they need to sleep in a quiet and calm atmosphere. They will thank you even if not today.