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By Krisi Mattingly, LCSW – August 6, 2019

Sleep deprivation is an epidemic in America today. Poor sleep habits have been linked to problems like depression, anxiety, ADHD, increased risk for heart disease and cancer, memory issues, compromised immune system, and weight gain. 

Students are busier than ever with more expectations and demands of their time, so sleep may not seem too high on their priority list. There is also the added lure of the internet, social media, and electronics like video games or TV.

Getting the recommended amount of sleep, however, is one of the most important things you can do for your mental and physical health.

The National Sleep Foundation recommends 9 to 11 hours of sleep for grade schoolers, 8 to 10 hours for teens, and 7 to 9 hours for adults.  If your family has been struggling to get the proper quantity or quality of sleep lately, here are some tips to make sleep a priority in your household.

  • Establish a regular sleep schedule. Go to bed and wake up at the same time every day. Try not to deviate from this too much, even on weekends or days off.
  • Establish a routine. Try to follow the same routine each night before bed. A good one for younger children is the 3 B’s – take a bath, brush teeth and read a book. 
  • Limit screen time before bed. TV and other electronics are stimulating to the brain. The “blue light” can suppress melatonin, a hormone that regulates the sleep-wake cycle. Turn off all devices 1 hour before bedtime. A good solution: Set up a family overnight charging area for smartphones and tablets in an area far from the bedroom.  
  • Don’t force yourself to sleep. If you can’t fall asleep within 20 minutes, get out of bed and do something calming, then return to your bed when you feel tired. Some ideas are reading a book, writing in a journal, drawing, listening to music, or taking a warm bath.
  • Avoid alcohol, caffeine, and nicotine at least 4 hours before bed. Consuming these substances can hinder your ability to fall asleep and stay asleep.
  • Avoid napping. If your child likes to come home from school and crash, try to keep them from doing this if possible. If not, limit naps to 30 minutes or less.
  • Only use your bed for sleeping. Using your bed for watching TV, using a smartphone or working will lead your body to associate your bed with these activities. If you reserve your bed solely for sleeping, your body will recognize this and hopefully fall asleep easier.
  • Exercise and eat well. Being active during the day and eating healthy are both vital to better quality sleep. However, you should avoid eating big meals and strenuous exercise 2 hours before bed.
  • Sleep in a comfortable environment. Make sure your bedroom is a comfortable temperature, quiet and dark. Darkness promotes sleep and healthy levels of melatonin.

If you can use as many of these suggestions as possible, you should notice big improvements in your sleep habits. If the whole family follows these guidelines, everyone will be more healthy, productive and agreeable!

By Jenna Whitfield, MSW, January 2, 2019 –

Is your teen getting enough sleep? If not, it could be impacting their life in negative ways. According to webmd.com, lack of sleep is one of the top sources of stress for teens. The recommended amount of sleep in order to function and perform well is 9 to 9.5 hours of sleep.

A whopping 91 percent of teens do not achieve the required hours. Although the majority of teens get less than recommended amounts of sleep, almost 75 percent of parents are unaware that their children are sleep-deprived due to various reasons. The question most likely coming to mind for most parents is, “why is my teen not getting enough sleep?”

The first situation keeping students away from a restful night is a jam-packed schedule. While being involved in extracurricular activities can have many benefits for a teen’s social development and mental well-being, there are also downfalls. If they are constantly moving from activity to activity while trying to juggle school work, family time, and friends, they may have limited time to sleep.

The second factor playing a role in sleep deprivation is having a digital device near their bed. It’s true that we live in a technology-driven world, but your teen’s screen time could be cutting into much-needed sleep time.

I’ve had students share that they even go as far as keeping the sound turned on their phones at night so they can wake up if someone sends them a message. Others have shared that they regularly play video games past midnight.

These behaviors are becoming more and more popular, but oftentimes teens do not realize how their screen time is impacting sleep. Encouraging your teen to limit screen time, especially at night, can help establish healthy routines.

There is much research on how sleep deprivation affects teens. They are in a crucial developmental period and sleep is extremely important to their brain development and well-being.

When a teen does not receive an adequate amount of sleep per night there is a higher probability he/she will experience one or more of the following consequences:

  • Increased risk of injury
  • Inability to self-regulate behaviors
  • Decreased ability to focus in school
  • Increased risk of depression
  • Increased risk of drug or alcohol use
  • Increased risk of obesity

Don’t worry! While there are a number of potential consequences, there are also a number of symptoms to warn the teen and his/her guardian that they may be facing sleep deprivation.

Behaviors to look out for include, but are not limited to:

  • Difficulty concentrating
  • More easily displays aggression/ anger
  • Misses more days of school than normal
  • Exhibits laziness
  • Falls asleep in class or while doing homework
  • Sleeps 2 or hours later on weekends
  • Naps for more than 45 minutes regularly

If these symptoms are making you think of a specific teen, it may be the time to talk about the importance of sleep. Convincing a teen to limit their screen time or to take a break from their busy schedules might be challenging, but in the end everyone can benefit!

If you need advice on how to start this conversation at home, reach out to a Youth First Social Worker or a counselor in your child’s school.  Remember, sleep is important for everyone, so make sure to take care of your teen and yourself!