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Teenage Sleep: The Importance and Tips for Getting Enough

This article discusses the alarmingly high levels of distress and illness among students in the UK, particularly focusing on anxiety, loneliness, and mental health disorders. It then highlights the significance of sleep for teenagers' physical, mental, and emotional well-being and provides practical tips for getting enough sleep. The article also addresses the impact of a lack of sleep on mood, learning, obesity, and overall well-being, and suggests ways to improve sleep hygiene. Furthermore, it explores the effects of technology on sleep and offers psychological approaches, such as mindfulness, to promote better sleep. Finally, it provides strategies for effectively discussing the issue of sleep with teenagers, as well as book and journal recommendations on the topic.

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Teenage Sleep: The Importance and Tips for Getting Enough

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  1. Levels of distress & illness among students in UK 'alarmingly high‘ (https://www.theguardian.com/education/2019/mar/05/levels-of-distress-and-illness-among-students-in-uk-alarmingly-high) • Students reported high levels of anxiety, with 42.8% often or always worried. Almost nine in 10 (87.7%) said they struggled with feelings of anxiety – an increase of 18.7% points on 2017 figures – and a third (33%) reported suffering from loneliness often or all the time. • More than one in five (21.5%) said they had a current mental health diagnosis, most commonly depression (10.2%) and anxiety disorders (8.4%). The stigma surrounding mental illness persists however, with more than three-quarters (75.6%) concealing their symptoms from friends.

  2. Why it matters and how teenagers can get enough SLEEP Specialist Senior Practitioner Educational Psychologist Founder and Sleep Psychologist at happysleepers.co.uk

  3. Adolescent sleepiness may contribute to future crime Hospital attendance in England for children under 14 with sleep disorders x3 in the last decade Sleep: Why it matters and how teenagers can get enough

  4. In the presentation What is sleep? How is teenage sleep different? The importance of sleep for teenagers’ physical, mental and emotional wellbeing How to sell sleeping well to teenagers Practical tips to take away for teenagers and parents Sleep: Why it matters and how teenagers can get enough

  5. What is sleep? What is the impact of a lack of sleep? Sleep: Why it matters and how teenagers can get enough

  6. Hypnogram Sleep: Why it matters and how teenagers can get enough

  7. Impact of lack of sleep Lack of sleep or poor quality sleep impacts on your mental and physical well being Risk of Obesity Increases Moodiness irritability and depression exacerbated Daytime sleepiness Impaired Learning Sleep: Why it matters and how teenagers can get enough

  8. National Sleep Foundation’s Sleep Duration Recommendations 2018 Sleep: Why it matters and how teenagers can get enough

  9. Teenage sleep is different A teenager’s sleep pattern is different from children and adults The circadian rhythm alters Teenagers are more susceptible to the effects of light On average 8.5-9.5 hours sleep per night needed Less than 8.5 hours may affect physical and mental health Rapidly changing bodies Active social lives Busy schedules Emotional regulation changes Sleep: Why it matters and how teenagers can get enough

  10. Teenage sleep • Shift in circadian rhythm/body clock is like a jet lag effect and creates problems: • falling asleep • sleeping less • difficulties waking in the morning Tech Restricted sleep on school nights Cumulative sleep debt Difficulty initiating sleep Late to Bed Sleep: Why it matters and how teenagers can get enough

  11. General Tips for Teenagers’ Sleep Try to keep timings of going to bed and getting up the same and avoid lie-in at weekends (!!) Keep a sleep diary Have a good meal, but not close to bedtime Time-table homework, not too near to bed-time Check temperature of room, bedding, lighting Get out into natural light Avoid stimulants after lunchtime Avoid alcohol within six hours of bedtime Avoid cigarettes / nicotine Avoid having a nap during the day Do any stimulating activities [eg exercise, TV, computer games] earlier in the evening Sleep: Why it matters and how teenagers can get enough

  12. Technology…. Blue light from screens affects sleep Interactive technology affects sleep more than passive devices Studies shows clear evidence linking technology with sleep problems FOMO! Fear Of Missing Out Sleep: Why it matters and how teenagers can get enough

  13. Top Tips for Teenagers’ Sleep: before bedtime Switch off TV, computer and phone Have a bath, wind down, and chill out Read or listen to relaxing music Try a relaxation technique Sleep: Why it matters and how teenagers can get enough

  14. A Psychological Approach to Sleep Sleep: Why it matters and how teenagers can get enough

  15. A psychological approach to sleep Mindfulness Research shows this is an effective approach to use at night if you can’t sleep and you feel stressed/worried Insomnia = stress switch is turned on = fight/flight mode ACCEPT difficult thoughts rather than fighting them Be non-judgemental, observe thoughts Practise during the day will build neural pathways Sleep: Why it matters and how teenagers can get enough

  16. Raising the issue of sleep effectively with teenagers • Make a time to talk about sleep • Ask their opinions • Explain the importance of sleep – motivate them • Show you understand how it differs in teenagers • Demonstrate you understand teenage brains • Discuss strategies to manage obstacles to getting a good nights sleep Sleep: Why it matters and how teenagers can get enough

  17. Books and Journals The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows Wood B et al. Light Levels and duration of exposure determine the impact of self illuminous tablets on melatonin suppression. Appl Ergon 2013:44 (2):237-40 Kelley P, Lackley SW, Foster RG, Kelley J Syncronizing education to adolescent biology: ‘Let teens sleep, start school later’ Learning, Media and Technology 2014 Cheung CHM et al Daily Touchscreen use in infants and toddlers is associated with reduced sleep and delayed sleep onset. Sci Rep 2017 Sleep: Why it matters and how teenagers can get enough

  18. Sleep Diary Name of Young Person: Date/Day of the week:

  19. Quiz – True or False??? 1. Humans are the only mammal that willingly delays sleep 2. When you sleep, your body and brain shut down in order to rest 3. As I get older, I can go to bed later 4. I can miss out on a few hours sleep and make it up at the weekend 5. Going without sleep for a long period of time can make you hallucinate 6. Not getting enough sleep will affect how I do at school 7. Snoring is annoying but it doesn’t affect your sleep 8. Sleep helps you grow 9. Getting enough sleep will help you avoid obesity 10 . Studying late at night works well before an exam Sleep: Why it matters and how teenagers can get enough

  20. Sleep Plan What are the main changes I’m going to make? What will this look like in detail? How am I going to make sure that these changes happen? Review of actions Sleep: Why it matters and how teenagers can get enough

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