Friday the 15th March 2024 is ‘World Sleep Day’. Whilst it would be wonderful if an official “sleep day” meant we could all take the day off to stay in the comfort of our beds, but rather, it is a day used to highlight the importance of sleep for our wellbeing and celebrate healthy sleep.

Teens need an average of 8-10 hours sleep per night due to the profound mental, physical, social and emotional development occurring at this age”

Research shows that teenagers need 8-10 hours of sleep per night due to the profound mental, physical, social and emotional development occurring in this stage of their lives. Additionally, an appropriate amount of sleep is extremely important for the promotion of attention, memory and analytical thought. As such, teenagers that have a good sleep routine are more likely to have better academic performance. On the other hand, a lack of sleep can impact a teen’s mood causing emotional instability, irritability, a higher occurrence of mental health concerns and greater risk-taking behaviour. Unfortunately, biological factors work against teenagers developing positive sleep routines that allow them to gain their full 8-10 hours of sleep required. The teenage sleep drive is slower than adults and therefore teenagers naturally begin to feel tired later at night. 

Teenagers can improve their sleep by making improvements to their sleep environment and sleep habits. Some helpful tips include: 

• Keeping the same weekday and weekend sleep routine
• Developing a routine before bedtime that promotes relaxation (e.g. a warm glass of milk, a warm bath or shower, reading a book or meditation)
• Avoid caffeine and energy drinks in the afternoon and evening
• Avoiding devices half an hour before bedtime
• Having a cool, dark and quiet bedroom at bedtime

It is always helpful for parents/carers to assist their teens in improving their sleep environment and encouraging them to implement positive sleep habits. However, if a teenager is still experiencing problems with their sleep, it may be time to seek advice from their doctor or pediatrician. 

Bibliography

Suni, Eric, and Alex Dimitriu. “Teens and Sleep.” Sleep Foundation, 4 Oct. 2023, www.sleepfoundation.org/teens-and-sleep.

Worldsleepday.org, World Sleep Society, 2024, worldsleepday.org/.

Ms Sonia Diaz

Pastoral Care Coordinator