National Sleep Awareness Week

National Sleep week

 Here are some tips for parents if their child is not getting enough sleep

Sleep - tips for teenagers

Teenagers need about 9 -10 hours of sleep a night. Lack of regular sleep can affect academic and sporting performance, mental health and behaviour.

Even getting an extra 30 minutes of sleep each night will make a difference.

The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage.

Teenagers can adjust their body clock but it takes time. Suggestions include:

  • Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed.
  • Avoid loud music, homework, computer games or any other activity that gets the mind racing for about an hour before bedtime.
  • Avoid watching television right before bed.
  • Keep the room dark at night. The brain’s sleep–wake cycle is largely set by light received through the eyes.
  • Each week start the bedtime routine about 10 minutes earlier until the desired bedtime is reached.
  • Avoid staying up late on the weekends. Maintain the regular routine as much as possible.
  • It may take about six weeks to establish a new bedtime and sleep routine and to feel the benefits of getting extra sleep.
To get further advice contact your local Community Health Nurse, Cathy Watson on 98920622, or for more information visit the  Raising Children website