Video games, TikTok, Instagram, and Whatsapp, are a few of teenagers’ major sleep combatants. Teenagers are becoming increasingly dispersed at inappropriate times of the day, looking to make up for their lost sleep. Teenagers require 7 to 11 hours of sleep per night to have healthy development and adequate learning, however, most teenagers sleep 6 to 7 hours per night. Electronic devices such as TVs and smartphones emit blue light from their screens, and exposure to blue light suppresses the brain’s production of melatonin, the hormone responsible for sleep, due to the fact that it tricks our brain into thinking it is daytime. Although a good thing when needing to be alert, this leads to the inability to sleep.
To maintain healthy sleeping patterns, reducing exposure to blue light during the evenings is vital. At a minimum, use devices in “night mode” to reduce light emission. Also, it is essential to create a bedtime routine. Before bed, develop activities that will allow your brain to transition from “daytime mode” to “sleep time mode.” For example, showering, reading a book, brushing your teeth, etc. Remember to be mindful of the sounds in your room. If noises are consistently waking you up, consider investing in earplugs.
Lastly, be aware of what you eat. Coffee, sugar, and energy drinks can severely impact your sleep quality. If feeling hungry before bed, opt for walnuts, bananas, cherries, or chamomile tea. Even though a teenager’s need to stay connected is understandable, sleep must be prioritized. Sleeping well will give you more energy, allow you to be more active during the day, and help prevent health problems such as obesity and depression.
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