Teens and Sleep: How Much Do They Really Need?
While adult sleep schedules vary, most need 7-8 hours of sleep at night. Teens, in comparison, need close to 8-10 hours. With technology, changes in social lives, and homework, however, how can teens get enough sleep that they really need?
For teens, not getting enough sleep can lead to numerous issues, not the least of which can be academic and emotional. Teens that don’t get enough sleep can have a harder time focusing on school work, and their emotional well-being may suffer too.
Understanding how teens can get enough sleep to be healthy is important. It’s not just about bedtime and whether teens are going to sleep at the “right” time. Diet, extracurricular activities, technology, and other factors all influence a teen’s sleep habits.
Diet & Sleep
Eating healthy, balanced meals is important for all ages, but it’s especially important for teens whose bodies are still growing and developing. Eating a balanced diet means eating whole grains, fruits, and vegetables as well as lean proteins and healthy fats. Eating a healthy, balanced diet can help teens get the vitamins and minerals that they need to help support their sleep schedule.
In addition, eating too much junk food or eating at weird times of the day can mess up a teen’s sleep habits, as well. Eating late, for example, can cause teens to have problems sleeping at night. So, remember to eat healthy and keep an eye on what time you’re eating too.
Extracurriculars & Sleep
Extracurricular activities are important, but it’s also important to find the right balance. Teens who are juggling school, sports, jobs, and other activities may find it hard to fit everything in. When there isn’t enough time for sleep, teens can have problems functioning both physically and emotionally.
Teens should try to limit the number of activities they are involved in. That will give them more time for sleep and help keep their stress levels down. Teens should also limit activities that take place in the evening since those can make it harder to fall asleep at a reasonable hour.
Technology & Sleep
Finally, technology plays an important role in sleep. Teens who are on their phones, tablets, or computers late into the night may have difficulty sleeping since the devices emit a blue light that messes with the body’s internal clock. It’s best for teens to turn of their devices or at least put them in “night mode” a few hours before bedtime.
In addition, teens should avoid TV late into the night, as well. Watching TV just before going to bed can make it much harder to fall asleep since the light from the TV is stimulating.
A Few Things to Consider:
- Eat healthy, balanced meals
- Limit extracurricular activities
- Avoid technology late into the night
- Avoid TV and bright lights before bed
Conclusion
Understanding how to get enough sleep is important for teens. Eating healthy, limiting extracurricular activities, and avoiding technology and TV right before bed can help teens get the sleep they need. With enough sleep, teens can be healthier and more focused in school and in other areas of life too.