One of the most common complaints between teachers and parents about their children, once puberty arrives, is that they seem to wander around the house or the institute, they find it hard to concentrate and, in short, they seem to be asleep all day and they even don’t know how to prevent sleep deprivation.
However, what many do not know is that the human body undergoes, during adolescence, a series of physical changes that contribute to these sleep problems and that only manage to overcome once the past twenty years; an age at which the body begins to stabilize.
Another reason that has been adduced to explain these sleep problems is that during adolescence, the rooms of young people begin to be filled with technological devices such as computers, televisions or mobile phones that, as has been repeatedly shown, to prevent sleep.
Parents need to learn to inculcate the importance of sleep for students and adolescents. The need to know that there’s timing for everything. Like allowing the brain rest instead of chatting up friends and engage in activities that tire them out excessively.
And they should acquire them because sleep deprivation in children can cause serious problems, in the form of slowing neuronal growth, prolonged periods of sadness or even severe depression, which in some cases can lead to suicide.
Prevent Sleep Deprivation in Teens and College students
But as many as the evils are, it is complicated to establish strategies that really motivate teenagers to sleep the hours that are necessary, so how to fight against these customs? Just as we cannot stop time, it is difficult to change the biological clock of our children.
What is in our hands is changing their habits and customs, something that can contribute positively to their nighttime rest. Here, we propose ten different strategies that parents can carry out to take care of their descendants’ sleep.
- We must establish habits that are respected by a majority of family members. It is no use pretending that a 15-year-old kid goes to bed at an hour that allows him to sleep long enough if the family stays until two in the morning watching television or hooked to the computer.
- It is essential to prepare at night all the boys will need the next day (books, school supplies, food, clothing, etc.). That will allow everything to be organized and, therefore, get up later and take advantage of the time.
- Set a reasonable time to turn off all cell phones, computers, and technological distractions, and make it at least half an hour before going to bed. Lying down immediately after turning off the computer is not a good idea, because the brain is not yet in the phase that allows it to disconnect.
- The food must be healthy. And especially dinner, when products that are poorly digested should be avoided. In addition, it is convenient that two hours pass from the time the food is taken until the adolescent gets into bed.
- Better if there is no nap. But if it occurs, it is convenient that they be no more than half an hour. It is enough time for the body to recover and not disturb nighttime sleep rhythms.
- If you have trouble falling asleep, have your child get a paper and a pen on hand to write down all the thoughts that go through his head.
- No caffeine after four in the afternoon. One of the main problems of many teenagers, especially during exams, is that they have become accustomed to relying on caffeine to stay awake during the day.
- Have them get out of bed as soon as they wake up. You have to open the curtains and ensure that there is maximum light so that they do not remain swirling. The day is to do things, and you have to take advantage of it from the beginning.
- A cozy atmosphere. No distractions: lights out, and an atmosphere that encourages rest is essential for the mind to understand that it is time to rest.
- Orientates daily activity towards exercise. A sedentary lifestyle is one of the most common causes of sleep, not falling well. Only when we have had the necessary physical movement will we improve our chances of falling asleep quickly.
In an era at the limit of hysteria due to the effects of technology on sleep and brain development, little attention is paid to the fundamental elements for adolescent sleep quality. Making sure they have a good bed can help improve their sleep, especially among the poorest families.
On average, teenagers need to sleep between 8 and 10 hours per night. But most do not sleep enough. School, friends, homework, activities, television, and the computer could all have a higher priority for a teenager than sleep.
Just like I mentioned at the beginning, not every teen think sleep is quite necessary because of the number of things they are engaged in. From this blog, we have been able to see, as parents, the consequences of sleep deprivation so it is important that we continuously inculcate the importance of sleep for our teens.
Sleep deprivation in teens can have serious consequences on their health and well-being, and it is best to understand your child’s sleep needs and what you can do to help as a parent.