Lack of sleep can have a negative impact on your teenager. What can you do?
The importance of sleep cannot be understated. After all, sleep deprivation is recognised by the International Human Rights Framework as a method of torture. Your teenager may just be unwittingly participating in self-inflicted torture every night.
Teenagers are recommended to sleep from 8-10 hours per night. Unfortunately, up to half of all teenagers in Australia are believed to only sleep 6-7 hours per night (University of Queensland, 2021). Over time, this two to three-hour discrepancy each night can add up. What are the implications?
Well, the implications of long-term sleep deprivation are stark. Chronic sleep deprivation may have a dramatic impact on a teenager’s life. It may impact their mental wellbeing, increase their risk of depression, anxiety and low self-esteem (Better Health Victoria, 2018). It also affects a teenager’s ability to achieve academically to their full potential. For instance, the National Library of Medicine (2008) states that being tired affects teenager’s memory, concentration and motivation. All of which are important attributes that impact learning.
A lack of sleep is an issue that is becoming more and more pervasive. Some potential reasons are:
- Habitual – teenagers are used to having their devices on, irregular bed-times
- Physical – hormonal, the temperature or light in the room itself
- Psychological – stress, electronic device addiction (Sleep Connection, 2022)
Ultimately what can we do as parents? Some suggestions to help teenagers sleep better and longer are:
- Turn off devices at least 30 minutes before bed
- Enjoy some exercise during the day
- Have a regular bedtime and waking up time – and stick with it!
- Develop a calming bedtime routine (quiet & soothing activities)
- Try not to nap during the day. If you do, keep it under 20 minutes
- Create the right sleeping environment (dark, quiet, cool)
- Avoid stimulants before bed (sugar, coffee, coke, tea)
- Get any worries off your mind by writing them down before going to sleep
- Make sleep a priority! Ensure you get at least 9 hours of sleep per night (Kids Helpline, 2019)
Reference list
How much sleep do teenagers need? 2021, University of Queensland, viewed 25 July 2022, <https://study.uq.edu.au/stories/how-much-sleep-teenagers-need#:~:text=The%20brain%20experiences%20significant%20development,such%20as%20depression%20and%20aggression.>.
Sleep for Children and Teenagers 2022, The Sleep Connection, viewed 25 July 2022, <https://thesleepconnection.com.au/sleep-for-children-teenagers/>.
Teenagers and sleep 2018, Better Health Victoria, viewed 25 July 2022, <https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep>.
Teens and sleep: Why you need it and how to get enough 2008, National Library of Medicine, viewed 25 July 2022, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528821/>.
Why sleep is so important 2019, Kids Helpline, viewed 25 July 2022, <https://kidshelpline.com.au/teens/issues/why-sleep-so-important>.
Jeffrey Vayo
Head of Clancy House (Acting)