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Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night. This is more than the amount or an adult needs. Yet most adolescents only get about 6. Regularly not getting enough sleep le to chronic sleep deprivation.
It can also affect academic performance at school. The developing brain of a teenager needs between eight and 10 hours of sleep every night. The effects of chronic ongoing sleep deprivation may include:. Try not to argue with your teenager about bedtime. Instead, discuss the issue with them. Together, brainstorm ways to increase their nightly quota of sleep. Suggestions include:. The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage. You may be able to adjust your body clock but it takes time. This has been produced in consultation with and approved by:.
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Summary Read the full fact sheet. On this. Causes of teenage sleep deprivation Effects of teenage sleep deprivation Preventing sleep deprivation in teenagers — tips for parents Top sleep tips for teenagers Teenage sleep deprivation — other issues to consider Where to get help. An over-aroused brain is less able to fall asleep.
Effects of teenage sleep deprivation The developing brain of a teenager needs between eight and 10 hours of sleep every night. Preventing sleep deprivation in teenagers — tips for parents Try not to argue with your teenager about bedtime.
Suggestions include: Allow your child to sleep in on the weekends. Encourage an early night every Sunday. A late night on Sunday followed by an early Monday morning will make your child drowsy for the start of the school week. Decide together on appropriate time limits for any stimulating activity such as homework or screen time. Encourage restful activities during the evening, such as reading. Avoid early morning appointments, classes or training sessions for your child if possible. Help your teenager to better schedule their after-school commitments to free up time for rest and sleep.
Assess your teenager's weekly schedule together and see if they are overcommitted. Help them to trim activities if they are. Encourage your teen to take an afternoon nap after school to help recharge their battery, if they have time. You may like to consult with your doctor first. Top sleep tips for teenagers The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage.
Suggestions include: Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed, or use meditation or mindfulness activities. Gentle yoga may also help. Avoid screens such as computers, TV or smart phones, loud music, homework or any other activity that gets your mind racing for at least an hour before bedtime. Avoid stimulants in the evening like coffee, tea, soft drinks and energy drinks.
Keep your bedroom dark at night. Try to avoid watching television or using smart phones right before bed. In the morning, expose your eyes to lots of light to help wake up your brain. Do the same bedtime routine every night for at least four weeks to make your brain associate this routine with going to sleep.
Start your bedtime routine a little earlier than usual for example, 10 minutes after four weeks. Do this for one week. Add an extra 10 minutes every week until you have reached your desired bedtime. Get active during the day so you are more physically tired at night.
Set up a comfortable sleep environment. Set up a regular wake-up time. Avoid staying up late on the weekends. Late nights will undo your hard work. Remember that even 30 minutes of extra sleep each night on a regular basis makes a big difference.
However, it may take about six weeks of getting extra sleep before you feel the benefits. Teenage sleep deprivation — other issues to consider If lack of sleep is still a problem despite your best efforts, suggestions include: Assess your sleep hygiene. For example, factors that may be interfering with your quality of sleep include a noisy bedroom, a lumpy mattress or the habit of lying awake and worrying.
Consider learning a relaxation technique to help you wind down in readiness for sleep. Avoid having any food or drink that contains caffeine after dinnertime. This includes coffee, tea, cola drinks and chocolate. Avoid recreational drugs including alcohol, tobacco and cannabis as they can cause you to have broken and poor quality sleep. Where to get help Your GP Sleep disorder clinic. Sleep and mental wellbeing, VicHealth, Victorian Government.
Aussie teens forgo sleep for screens, VicHealth, Victorian Government. Give feedback about this. Was this helpful? Yes No. View all young people Related information. Content disclaimer Content on this website is provided for information purposes only. Reviewed on:No sleep only sex
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