Good morning sleepyhead! Or should I say good afternoon?
With the changes in our lives over the past month it is natural and normal that your sleep patterns have changed as well. Think about how you have been sleeping lately. Have you been staying up later? Sleeping in? Getting more sleep than normal or less? Have you been waking up in the middle of the night?
Sleep is as essential to a healthy life as the air that we breath and it is often times the place that we can first see how the stress of our lives impacts our health. We know that the world is stressful right now but we also know that there are things we can do to handle and manage that stress, so let’s talk about sleep.
Did you know that teens need more sleep than any other age and our typical school schedule is actually not aligned with their biological sleep patterns? Research says that teens need at least 8 to 10 hours of sleep each night an only about 15% of teens report sleeping that much on school nights. It is normal for teen’s biological sleep pattern to shift later and for them to not be able to fall asleep until 11 pm. Quick math question, if you don’t fall asleep until 11 pm and need to sleep for nine hours, what time would you wake up?
Poor sleep habits can have negative impacts ranging from irritability and anger to difficulty learning and concentrating. Not getting enough sleep has been linked to poor health, skin problems, and unhealthy eating.
So what can we do about it? There are a few simple steps that we can take to improve our sleep and you already did the first one! The first step to any healthy habit, is learning. The more you know, the better you can do. now that you know that your body needs 8-10 hours of sleep a night you can start working to make that happen. It is important to remember that while good habits and an increase in knowledge can lead to better sleep, for some people falling and staying asleep is a real medical issue. This advice is not intended for those situations. Getting a good night's sleep starts with making it a priority. Set a schedule and then stick to it. Have a time that you plan to go to bed and a time that you plan to wake up. If you create a bedtime routine this will help let your brain know when its time to start getting ready for sleep. Allow your mind and body time to wind down for bed. Consider not eating, drinking or exercising right before bed. Try turning off your computer and phone prior to bedtime and engage in a relaxing activity. If possible make your bedroom a calming spot. If possible reserve your bed as a spot to sleep and try to do homework in a different location. Taking the time to take care of yourself and your body is always important but it is especially important when there are other things that are outside our control.
Establishing good sleep habits can give a sense of rhythm and order to your days. It can leave you feeling better both mentally and physically. You and your amazing mind are worth this effort!
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