September is Suicide Prevention Month
Parents: DID YOU KNOW?
A 2014 study found that sleep-deprived teens are more likely to report anxiety, depression, and suicidal thoughts and behaviors.
Quality sleep promotes mental, physical, social, and emotional development in teens, but many teens aren’t getting the recommended 8 to 10 hours of sleep a night. In fact, biologically speaking, a teen’s internal body clock is at odds with this 8-to-10-hour goal. There is a sleep cycle shift during puberty that impacts the two main biological processes that cause us to sleep: (1) teens’ sleep hormone production shifts to later and (2) the pressure to sleep accumulates more slowly, so teens don’t feel sleepy until later. Of course, there are other factors that contribute to a teen’s lack of sleep: (3) overscheduled lives, (4) use of electronics, and (5) mental health conditions like anxiety and depression can all make getting sufficient sleep challenging.
Here are some healthy sleep tips for teens, that can make getting more sleep and better sleep a reality:
- Create a consistent bedtime routine that helps you relax and fall asleep more easily.
- Avoid caffeine and energy drinks a minimum of 8 hours before bedtime.
- Avoid using screens at least 30 minutes before bed. If possible, leave screens in a common room to charge.
- Respect the bed. Don’t do homework, play games, or eat. Only sleep in your bed.
- Keep your bedroom cool, dark, and quiet.
