Few people seem to get the right amount of sleep these days. Around the world, countless adults are left counting sheep each night, struggling to drift off into the stress-free slumber that’s essential to their health and wellbeing. However, it’s important to remember that sleep disorders and insomnia aren’t issues restricted to adults alone. Teenagers and young adults can have just as many problems with their sleeping patterns.
Just like anyone dealing with a lack of sleep, teenagers that fail to get the right amount of shut-eye can suffer from everything to an increased risk of depression, to a damaged immune system and low self-esteem. What’s more, when it comes to competing in sports or performing at school, a failure to sleep can also have a harmful impact on concentration.
If your young athlete is prepping for the most important game in their lives, here are some simple ways that you can make sure that they get the right amount and quality of sleep.
1. Reduce Screens in the Bedroom
These days, it seems as though we’re all constantly connected to some kind of screen. Whether your teenager is constantly playing games on a tablet, binging on Netflix, or playing on their smartphone, they’re surrounded by screens. Unfortunately, the blue light produced by these digital devices is often detrimental when it comes to supporting the circadian rhythm.
Having screens in the bedroom disrupts us in more ways than one. Even if your teenager can switch their phone to night mode to avoid blue light, the presence of their smartphone in their bedroom will make them more likely to stay up texting all night.
2. Plan Exercise at the Right Time
If your teenager is a young athlete, then they’re probably spending at least a portion of their day on training and exercise. While regular exercise can help to encourage better sleep, it’s essential to make sure that your teenager is getting their blood pumping at the right time each day. About 60 minutes of exercise is great for improving a teenager’s general health and supporting good sleep. However, those 60 minutes should also come at least a few hours before bedtime.
Exercise increases your teenager’s heart rate and boosts adrenaline levels, meaning that they may be more likely to stay awake for a while after working out.
3. Talk Through Any Worries
As a supportive parent, you want to make sure that you’re always there for your teenager. Of course, it’s not always easy getting a youngster to talk about whatever might be bothering them. Although you can’t force your child to talk to you if they’re nervous about their upcoming game or worried about something else in life, you can let them know that you’re there for them.
If your teen has a tough time talking to you, then you could always encourage them to write down what they’re worried about in a journal so that they can get their thoughts out in one place and work through their worries before sleep.
4. Create the Right Bedroom Atmosphere
Another way to make sure that your teenager gets the right quality of sleep before a big game is to make sure that their bedroom is a place conducive to good rest. In other words, make sure that there’s no unwanted noise or distractions in the bedroom that could keep them awake. Remind them that listening to heavy metal and other loud music at night probably won’t help them to drift off. It’s also worth investing in some blackout curtains that will keep extra light out of your teenager’s bedroom when they’re trying to relax. Finally, bear in mind that your teenager is getting bigger and heavier now, their current mattress might be too thin, mattress thickness can be an important factor in sleep.
5. Set Rules Around Caffeine
Finally, these days, many teenagers drink huge amounts of coffee, energy drinks and sugary beverages throughout the day. While these drinks might initially help them feel more focused, they can have a negative impact on their quality of sleep later. With that in mind, make sure that your teenager stops drinking any caffeine or sugary beverages at least a few hours before bed.
If your youngster wants something warm to help them manage their nighttime routine, suggest a caffeine-free tea instead.
Helping Your Teen Get to Sleep
Helping a teen get to sleep isn’t easy. Just like any adult, teenagers have various worries and concerns that can keep them up at night – that’s particularly true before a big game or an important event in their lives. Fortunately, the five tips above will help you to support your child in getting the quality rest that they need.
