Sleep or lack thereof is a major concern for all

Sleep or lack thereof is a major concern for allIt is a common affair to ignore bedtime. A late night here and there is not a real matter of concern, but when you start skimping on sleep night after night, it becomes a real problem.

Sleep is essential and lack of it can lead to sleep deprivation, which can affect both your physical and mental health. Over time, it can lead to chronic health problems and negatively impact your quality of life.

 

Sleep Deprivation leads too…                  

 • An increase in accidents, resulting from increased clumsiness  

• Increase in obesity; lack of sleep mixes up your appetite hormones so you feel hungry when you shouldn’t

• Sickness; the immune system cannot be repaired and rested, resulting in decreased efficiency

• Depression

• Anxiety 

• Mood swings and changes

 • An increase in frustration

• The decreased ability to concentrate, which results in the decreased ability to learn 

• Sleep pattern changes 

• Depressive nature increases, along with tiredness 

• Negative mood changes occur

 

Our Top Sleep Tips                                                                 

1. Adolescents need to be sensible about sleep and aim for 8-9hours a night. Keeping a regular sleep time throughout the weekend and the week will help keep the bodies sleep pattern regular and allow it to remain in a constant rhythm. 

2. Adolescents should not be sleeping in too much on weekends to recover their accumulated sleep debt from the previous week. Sleeping in will only make the body less tired at night time, which will again cause adolescents to stay up later, resulting in more hours of lost sleep. Instead, taking short 20 minute naps during early afternoon if tired, has been proven to provide the body with enough energy to get through the remainder of the day. 

3. Sleep hygiene and routine is also important; adolescents need to establish a regular and relaxing routine that they practise before bed each night, to help them fall asleep easier. 

4. They should not be drinking caffeine, or playing video games or going on the computer straight before trying to get to sleep, as these activities keep the brain wired. 

5. Exercising every single day, but not straight before bed, will also help with this.

6. Avoid large meals right before bedtime. If hungry then have a light snack.

7. Ensure the bedroom is set up for sleeping.

8. See  link:   www.sleepeducation.net.au/Docs/Adolescent’s%20Sleep%20Facts%20Sheet.pdf