Ep 57: Sleep Routines, Teens and Vampires

Podcast

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Sleep routines can improve moods, focus, memory and more for teens and parents

Today’s episode I discuss why sleep is important for your teen daughter, how it is normal for adolescents to stay up later and want to srest during the day vs adults and ways to encourage healthier sleep patterns. I enjoy sleep and know this an area of struggle for many families of teenagers. The adolescent brain is going through many neurological changes and poor sleep can impact many areas of your daughter’s life.

In this episode you will learn:

  • How lack of sleep impacts your daughter’s physical, emotional and cognitive abilities
  • Why teens are like vampires
  • Healthy sleep hygiene or routines

Why good sleep matters

  • Studies show adolescents need about 8 to 10 hours of sleep per night
    • Dr. Jensen states “Scientists have calculated that the average adolescent actually requires nine and a quarter hours of sleep….Most teens sleep fewer than six and a half hours a night.”
  • Adolescent brain is designed to stay up later at night and sleep in later
  • Having schools start an hour later have shown improvement in academic scores, problem-solving skills, and moods
  • Impacts learning and memory
  • Support her in getting good nights sleep prior to a test

Negative impact of poor sleep

  • Dr. Jensen discusses how poor sleep can impact physiological, emotion and cognitive abilities
    • Eating too much or too little
    • Skin issues
    • Blood pressure
    • Illness
    • Aggressive behavior
    • Impulsivity
    • Mood swings
    • Learning and memory issues
    • Problem-solving skills
    • Creativity

Good sleep hygiene

  • Remove TV and electronics out of bedroom
    • No cellphone-many teens will text in the middle of the night
  • Same bedtime each night
  • Aromatherapy
  • Turn lights down about an hour prior to bed- read, journal, drawing
  • Have times during day to rest- take a walk in nature, take a nap, meditate
  • Parents can role-model good sleep hygiene

Resources (some are affiliates)

The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults by Frances E Jensen, MD with Amy Ellis Nutt

https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

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