Coburg High School Newsletter

Health and Wellbeing

Teens and Sleep

We all know that getting a good night's sleep is important, but it's especially crucial for teenagers. Teens need between 8-10 hours of sleep each night, but many student report consistently falling short of this recommendation. There are a few reasons for this, including:

  • Biological Changes: Teenagers experience a shift in their circadian rhythm, which is the body's natural sleep-wake cycle. This shift makes it harder for teens to fall asleep before 11:00 PM and wake up early for school.
  • School Schedules: Early school start times can make it difficult for teens to get the recommended amount of sleep,especially on school days.
  • Social Activities: Teenagers are often busy with social activities in the evenings, which can cut into their sleep time.

The Impact of Insufficient Sleep

Not getting enough sleep can have a significant impact on a teenager's well-being. Here are some of the negative effects of sleep deprivation in teens:

  • Physical Health Problems: Insufficient sleep can increase the risk of obesity, heart disease, and diabetes.
  • Mental Health Problems: Teens who don't get enough sleep are more likely to experience symptoms of depression, anxiety, and ADHD.
  • Academic Performance: Sleep deprivation can impair cognitive function, making it difficult for teens to focus in school and learn new information.
  • Mood Swings: Teens who are sleep-deprived are more likely to experience irritability, mood swings, and difficulty controlling their emotions.
  • Accidents and Injuries: Drowsy teens are more likely to be involved in accidents, both behind the wheel and at home.

Tips for Better Sleep Hygiene

Fortunately, there are things you can do to help your teenager get a better night's sleep. Here are some tips to develop good sleep hygiene habits:

  • Develop a Consistent Sleep Schedule: This means going to bed and waking up at the same time each day, even on weekends. This will help to regulate your teenager's circadian rhythm and make it easier for them to fall asleep and wake up feeling refreshed.
  • Create a Relaxing Bedtime Routine: A relaxing bedtime routine can help your teenager signal to their body that it's time to wind down and prepare for sleep. This routine could include taking a warm bath, reading a book, or listening to calming music.
  • Make Sure the Bedroom is Sleep-Conducive: The bedroom should be dark, quiet, and cool. Invest in blackout curtains, a white noise machine, and a comfortable mattress and pillows.
  • Limit Screen Time Before Bed: The blue light emitted from electronic devices can interfere with sleep. Encourage your teenager to avoid using electronic devices for at least an hour before bed.
  • Avoid Caffeine and Alcohol: Caffeine and alcohol can both interfere with sleep. Encourage your teenager to limit their intake of caffeine, especially in the afternoon and evening, and to avoid alcohol.
  • Get Regular Exercise: Regular exercise can help teens fall asleep more easily and sleep more soundly. However, avoid strenuous exercise close to bedtime, as this can be stimulating.
  • Work Together on Sleep Hygiene:
    • Talk to your teenager about the importance of sleep for their overall health and well-being.
    • Develop a sleep schedule together that works for them.
    • Offer incentives for sticking to the sleep schedule.
    • Be a positive role model by getting enough sleep yourself and practicing good sleep hygiene habits.

Belle Dolin

Wellbeing Team