A good nights sleep

sleep mobile Image by Chin Onn Ong from Pixabay -2639332_1920.jpg

sleeping teen milan-gaziev-EyOgUGnnQjo-unsplash.jpg

It is normal that as you grow, to have an increased sleep requirement, you may need between 8-10 hours per night. Good sleep is vital for your mental, physical, social and educational development.

Poor sleep can affect mood, causing irritability and heightened emotional reactions. Prolonged poor sleep can be a factor in depression and anxiety.

What routines and habits promote good sleep?

Fortunately, there are many practical ways to develop and improve your sleeping routine and habits.

Maintain a consistent sleep schedule, waking up and going to sleep at the same times (or within an hour of normal times even at weekends, allowing for some flexibility).
Try to maintain the same sleep routines in the school holidays and when away from home.

Sleep friendly environment

Your bedrooms needs to be at a comfortable temperature (16-20°C).

Ideally lights off, or at least dimmed. LEDs emit much more blue light than white bulbs and therefore have a greater impact on quality sleep, so ensure these are switched off.

There does not need to be silence, but any noise needs to be at a level that it does not disrupt sleep.

Avoid screen use (including TV, mobile phones, tablets and computers) an hour before bed and have a no screens in bedroom.

Avoid caffeinated or high sugar products, such as fizzy drinks, sweets and tea, particularly during the afternoon and evening.

If you are hungry, have a snack. Try to have snacks as early as possible and opt for a snack high in fibre and/or protein (rather than sugar or carbohydrates).

Try to get as much natural light as possible in the day, especially in the morning, fresh air and exercise help us sleep better.

If you're feeling anxious it may help to write down worries in a diary or to talk about them.

Try to keep a regular bedtime routine to get your body into a rythm.

Have some wind-down time reading, having a bath, or listening to something relaxing.

Sleep friendly environment

Bedrooms need to be at a comfortable temperature (16-20°C).
Ideally lights off, or at least dimmed. LEDs emit much more blue light than white bulbs and therefore have a greater impact on quality sleep, so ensure these are switched off.
There does not need to be silence, but any noise needs to be at a level that it does not disrupt sleep.
A smoke free environment is safest for children.
Avoid screen use (including TV, mobile phones, tablets and computers) an hour before bed and have a no screens in bedroom agreement.
Avoid caffeinated or high sugar products, such as fizzy drinks, sweets and tea, particularly during the afternoon and evening.
If your child is hungry, offer a snack. Encourage any snack as early as possible (i.e. before bath and brushing teeth time) and limit their choice to a snack high in fibre and/or protein (rather than sugar or carbohydrates).
Encourage your child to get as much natural light as possible in the day, especially in the morning.
Anxious children can write down worries in a diary or find it helpful to talk about them.
Set limits that are consistent, communicated and enforced. If parents do not set limits children will invariably choose a later bedtime.
Bedrooms need to be at a comfortable temperature (16-20°C).
Ideally lights off, or at least dimmed. LEDs emit much more blue light than white bulbs and therefore have a greater impact on quality sleep, so ensure these are switched off.
There does not need to be silence, but any noise needs to be at a level that it does not disrupt sleep.
A smoke free environment is safest for children.
Avoid screen use (including TV, mobile phones, tablets and computers) an hour before bed and have a no screens in bedroom agreement.
Avoid caffeinated or high sugar products, such as fizzy drinks, sweets and tea, particularly during the afternoon and evening.
If your child is hungry, offer a snack. Encourage any snack as early as possible (i.e. before bath and brushing teeth time) and limit their choice to a snack high in fibre and/or protein (rather than sugar or carbohydrates).
Encourage your child to get as much natural light as possible in the day, especially in the morning.
Anxious children can write down worries in a diary or find it helpful to talk about them.
Set limits that are consistent, communicated and enforced. If parents do not set limits children will invariably choose a later bedtime.

Sleep Teenagers room andrew-neel-_CFNprRvMQo-unsplash.jpg

Sleep teenagers tech sharon-mccutcheon-KFqosh9fuDo-unsplash.jpg

Is there a link between screen use and poor sleep?

The scientific evidence base agrees that use of screens before going to bed is detrimental to sleep for people of any age. Using screens sends a signal to your brain that you should still be awake and makes it harder to go to sleep. The use of social media for example, can cause anxiety or an increased state of awareness at a time when you want your child’s brain to be in calm mode.

The Royal College of Paediatrics and Child Health recommend that children avoid looking at screens such as phones, tablets or computers in the hour before bed to reduce disruption to their sleep.

Sleep Phase Disorder

Some teenagers may develop a Delayed Sleep Phase Disorder where their bedtime is so delayed (typically the early hours of the morning 1am-4am) and they have difficulty waking up in the morning. This can become an issue where bedtimes are gradually moved later and later particularly in the school holidays. In order to treat this there is a gradual scaling back of sleeping times until they reach the desired time frame.

For more information visit the NHS: Sleep tips for teenagers