We hear everywhere that young people should be getting an average of between 8-10 hours per day of good quality sleep. But recent studies have shown that many teens aren't getting enough rest at night. So why is it so important to get a good night's sleep, and are you getting enough? Let's take a look.
Why do you need sleep?
- Sleep is critical for your overall physical and mental health.
- Your body repairs itself and carries out essential maintenance when you sleep.
- You grow when you're asleep.
- Your brain processes information while you sleep (so it definitely helps your memory and learning skills too).
- Sleep allows you to function effectively the next day by improving your concentration and having higher energy levels.
- Sleep is a mood enhancer (watch a toddler going into melt-down when they're over tired).
What is good sleep?
According to the National Sleep Foundation, good quality sleep is summarised as:
- You sleep a total of seven to nine hours in a 24-hour period, more often than not;
- Falling asleep in 30 minutes or less;
- Waking up no more than once per night, or for no more than 20 minutes in total;
- You feel refreshed when you wake up (not immediately – those people are a rare breed – but once you've had time to fully wake up);
- You feel alert and productive during the day.
Tips for better sleep
If you're not getting the required amount of Zs each night, here are some tips that might help.
Get comfy
Make sure you have a comfy mattress and pillow that suits your body type.
If you're a light sleeper, consider using black out curtains, eye masks, and even ear plugs (but make sure there's someone around to wake you up if you sleep through your alarm).
Get the temperature right for you by making sure you're not going to get too hot or too cold.
Establish a good bedtime routine
Back in our cave dwelling years, the signal for humans to sleep was when it got dark…but that's not so practical in our modern lifestyles.
But you can help your body to recognise it's nearly time to sleep. This could help you get to sleep earlier, more quickly, and get that better quality sleep.
Warm milky drinks and chamomile tea, are all reputed to induce better sleep. Do a bit of light stretching, have a relaxing bath or shower, or read a book.
Exercise
Doing some exercise during the day could definitely improve your sleep. Especially in the late afternoon. There's no right and wrong way to exercise, so do whatever you enjoy; bike riding, walking, running, skate boarding, swimming, or playing cricket – just try and do a little bit every day.
Get outside
Sometimes you might not see the daylight all that often. Between school, study, and downtime, it can be tricky. But letting your body get more exposure to daylight could help your brain figure out when it should be awake, and conversely, when it should be asleep.
Getting direct sunlight, first thing in the morning can help reset your body clock and help you improve your sleep. It costs you nothing and is definitely worth a shot.
Things to avoid
There are some things that are counter-productive to sleeping. You won't have to avoid them all the time, but you could try cutting them out (or down) in the hours before bedtime and see if it makes a difference.
- Stimulants like caffeine after mid-afternoon; chocolate's also a potential stimulant so you could try and avoid that too.
- Heavy meals close to bedtime.
- Emotionally upsetting conversations – put them off until the morning if you can.
- Too much activity just before bed.
- Excessive screen time.
Use tools to help you
If you can't avoid the temptation of screen time (or you're using an app), then you could try reducing the brightness of your screen, or turn on the blue light filter. While you're at it, try reducing the brightness of the lighting in your bedroom too.
It's also great to set your phone on night mode – it will automatically turn on at night and off in the morning (you select the times) and you won't receive notifications or alerts during that time (but yes, your alarm will still work).
Have a great sleep,
Mr Greg Jordan
Guidance Officer - Years 9, 10 and 12