As you enter your teenage years, it is important to make sure that you get enough sleep and that you sleep well. Some teens sleep different lengths of time, either shorter or longer. But this is the time in your life to begin developing good sleep habits that will last you a lifetime.
A well used and healthy body has very little trouble sleeping. Unfortunately, the teen years are the years when too much junk food is eaten and teens also get very little exercise unless they are into sports. You might consider getting into a sport of some type so you can get the exercise that you need.
Stress is the number one cause of short-term sleeping problems, according to sleep experts. Common stressors include school- related pressures, so entering junior high may cause a lack of sleep. Most of the sleep problems will go away when the temporary stressful situation is over. However, if short-term sleep problems such as insomnia aren’t managed correctly from the beginning, they can continue long after the original stress has passed and continue to cause sleep problems into adulthood.
Sleep allows your body to actively recharge itself and prepare for the next day. Sleeping well enables you to feel, think, and perform better. Sleep is also the time when hormone production is regulated. In young people this means that human growth hormone or HGH is released during deep sleep. So poor sleep will affect the hormone balance. If you have ever lived with a teenage girl, you need all the help you can get in dealing with hormone balance. Sleep also helps with better daytime concentration in school.
A pre-teen or teenager who gets enough sleep and sleeps well is more likely to be cheerful during the day. The better the teen sleeps, the happier the entire family will be. In reality, sleeping is your most valuable activity of the day. Sleeping well enables you to feel, think, and perform better.
Teens often struggle with depression and depression can be a major cause of insomnia. If your teen is struggling with depression, they should have a physical with your family doctor to make sure there aren’t any serious medical problems that need attention.
A National Sleep Foundation survey found that college and university-aged students get an average of 6.8 hours of sleep each night. A full class load, working and often too much partying are the main factors to lack of sleep among college students
Caffeine has an effect on sleep. It is a cause of restlessness and insomnia. Sugar can give a burst of energy but it’s short-lived and then there is a sugar crash.. This can interrupt sleep as blood sugar levels fall. This is the time in life to develop good habits in curbing use of caffeine and switching to a lifestyle change of drinking large amounts of water. This is a much healthier way to live instead of drinking cans and cans of soda pop.
Whole grain snacks are good for helping with sleep as they contain tryptophan which is an amino acid similar to serotonin, which is converted to melatonin which is a natural sleep hormone. Carbohydrate snacks before bedtime can help to promote sleep.
Exposure to light plays a role in telling the body when to go to sleep and when to wake up. Music is a great way to help to improve sleep. Music has been found to improve sleep quality, and lengthen sleep time. So every teen should have access to a radio or CD player in their room especially as they go to college.
This speech should be given to teens and their parent at every junior high orientation.