Parenthood can be a game of trial and error.. One minute you think you have it down and then the next you are like, “What the heck am I doing?”  If you have a teenager, odds are you have worried about  them  going bed earlier, time on devices  and getting more sleep. We worry about our teen’s sleep because we know that it is so vital for their ability to manage responsibilities and regulate emotions.  Doctors say that teens require 8-10 hours of sleep per night, however research shows that 60-70 percent of them are not sleeping that long.  In fact, 1 in 4 teens have complained of insomnia.This lack of sleep can leave them grumpy, unmotivated, anxious and/or depressed.  In addition, it can hinder their academic and extracurricular activities.  

Why do teens sleep less? When teens hit puberty, their biological clocks shift and often their sleep is pushed back by up to two hours.  They don’t start producing Melatonin ( the sleepy hormone) until later in the evening (around 11 pm) and it can last way into the morning.  This could be a cause for why they are so tired when they have to get up for school at the crack of dawn!  Their brains are not ready to wake up. We go through different stages in sleep including REM (our dream state).  This usually happens towards the end of our sleep and in the early morning.  Teens often do not get to fully cycle through REM sleep which can cause emotional dysregulation, learning difficulties and poor health. The good news…this biological shift will usually go into their late adolescence (early 20s) when they start to regain a “normal” sleep schedule. But…what the heck do we do to help them now!? 

Some suggestions:

• Get plenty of exercise during the day.  Even if you do not play sports, you can move your body by going for a walk, playing an active video game or walk in your own home.   Do anything to get your heart rate up and move your body.  
• Avoid caffeine later in the day/early evening. 
• Set screen limits…try to not use  devices between 30-60 minutes before bedtime.  There are many opinions on screen time.  Do what works best for you and your teen.  Talk to them about the impact of screen time on their brain.  Look into blue light glasses.  They can distance themselves from their phone by putting it away before bed or giving it to a parent.   
• Dim the lights at nighttime and set your room up for sleep.  Give your brain the information that its time for bed by creating a dark space.  
• Sleep in a cool environment.  
• Talk to your doctor about holistic sleep medication like Melatonin.  
• Drink Chamomile or Valerian tea before bed. 
• In the morning, light is best.  It helps to trigger your brain to wake up.   

If your teen needs some support with their sleep or if you’d like more information on how to help them, please reach out to us for more information!