Sleep Deprivation in Teens
I can remember growing up as a teen and burning the candle at both ends.
I would stay up until all hours of the night to get homework done and then get up at the crack of dawn to get ready for school on time day after day, not realizing that my body was starving for sleep.
Even on the weekends I would stay up half the night thinking I could just keep going non-stop indefinitely and that my body would never rebel.
Somehow life seemed timeless, like I would never age anymore than I was.
Unfortunately, as I've gotten older, I've come to the realization that your body ages inside and out, even though you cannot see it right away.
I did have immediate consequences for my sleep deprivation by struggling to keep my eyes open each day in my classes and I couldn't concentrate enough to learn what was being taught, let alone remember anything.
I couldn't wait to go home and then I would start the cycle all over again.
I now know that teenagers between the ages of 12 and 18 is a crucial time of growth and learning that is fed by sleep and the lack of sleep causes not only physical problems, but emotional problems as well.
Some of these signs include, but are not limited to, problems concentrating, learning disabilities, difficulty remembering, skin problems, emotional instability, behavior issues, problems maintaining relationships, weight issues, addictions, weakened immune system, and a lack in judgment - especially driving behind the wheel of a car.
So, as a teen, whether planned or not, if your body finds it needs sleep now, it will get it, even if you are behind the wheel at the time; which could then bring deadly results.
On average, as a teen, you need about 8 1/2 to 9 1/4 hours of sleep each and every night in order to function at your best and although it is natural for teens to have difficulty falling asleep before 11:00 pm, if you follow a consistent daily sleep regimen you can still get the required amount of sleep your body needs.
"Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat.
It can even help you to eat better and manage the stress of being a teen.
" As quoted in http://www.
sleepfoundation.
org/article/sleep-topics/teens-and-sleep.
Physically, mentally, emotionally, socially and spiritually, sleep matters.
Most importantly it matters in teens.
The following are some suggestions that may help with making bedtime more natural and inviting:
"Sleep is a food to your brain" and is needed every single night.
Feed it consistently and you will be amazed how well it performs for you.
I would stay up until all hours of the night to get homework done and then get up at the crack of dawn to get ready for school on time day after day, not realizing that my body was starving for sleep.
Even on the weekends I would stay up half the night thinking I could just keep going non-stop indefinitely and that my body would never rebel.
Somehow life seemed timeless, like I would never age anymore than I was.
Unfortunately, as I've gotten older, I've come to the realization that your body ages inside and out, even though you cannot see it right away.
I did have immediate consequences for my sleep deprivation by struggling to keep my eyes open each day in my classes and I couldn't concentrate enough to learn what was being taught, let alone remember anything.
I couldn't wait to go home and then I would start the cycle all over again.
I now know that teenagers between the ages of 12 and 18 is a crucial time of growth and learning that is fed by sleep and the lack of sleep causes not only physical problems, but emotional problems as well.
Some of these signs include, but are not limited to, problems concentrating, learning disabilities, difficulty remembering, skin problems, emotional instability, behavior issues, problems maintaining relationships, weight issues, addictions, weakened immune system, and a lack in judgment - especially driving behind the wheel of a car.
So, as a teen, whether planned or not, if your body finds it needs sleep now, it will get it, even if you are behind the wheel at the time; which could then bring deadly results.
On average, as a teen, you need about 8 1/2 to 9 1/4 hours of sleep each and every night in order to function at your best and although it is natural for teens to have difficulty falling asleep before 11:00 pm, if you follow a consistent daily sleep regimen you can still get the required amount of sleep your body needs.
"Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat.
It can even help you to eat better and manage the stress of being a teen.
" As quoted in http://www.
sleepfoundation.
org/article/sleep-topics/teens-and-sleep.
Physically, mentally, emotionally, socially and spiritually, sleep matters.
Most importantly it matters in teens.
The following are some suggestions that may help with making bedtime more natural and inviting:
- Take a nap during the day, if you need to and are able.
All you need is 20 minutes to feel recharged. - Create an atmosphere in your room that will invite sleep.
(Adjust the temperature, listen to relaxing music, wear an eye mask, etc.
) - Caffeine, nicotine and alcohol will all interfere with your sleep, so avoid them, especially before bedtime.
- If you will establish a sleep and wake up schedule and then be consistent, even on weekends, your body will learn the signals for when its bed time and also to wake up on its own.
- Avoid eating, drinking or exercising within a few hours before bedtime as everything should be at rest including digestion and heart rate in order to induce relaxation of mind and body.
Also, do your homework early and avoid using electronics such as the TV, computer and telephone at least an hour before you go to bed as these will disrupt your sleep hormones. - Try a warm bath and/or listening to soft music for relaxation.
Essential oils, such as Lavender work great to induce relaxation and even sleep in some teens. - Make a to-do list of what you need to do the next day to quiet your mind when you are trying to go to sleep.
Keep a diary or journal to help rid your mind of unresolved feelings or concerns. - If you still struggle with finding sleep, talk to your parents about seeking the help of your doctor.
There are medical treatments available.
You don't have to suffer in silence.
"Sleep is a food to your brain" and is needed every single night.
Feed it consistently and you will be amazed how well it performs for you.
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