HOW HAS YOUR SLEEP BEEN LATELY?

Lack of sleep affects the teenage brain in similar ways to the adult brain, only more so. Chronic sleep deprivation in adolescents diminishes the brain's ability to learn new information, and can lead to emotional issues like depression and anxiety. From the time they hit puberty until the age of 22, adolescents need about 9 hours of sleep a night to function optimally—to be physically, mentally and cognitively healthy. In fact only about 8 percent of American teenagers get the sleep they need, according to a recent study in the Journal of Adolescent Health. In this time of Covid-19, it may feel like our sleep routines are entirely out the window! Developing some strategies may help you feel better with your physical and emotional health during this time.

Tips For A Better Sleep Routine

Limit Screens Before Bed Try not to use a phone/tablet/TV within a half hour of going to bed.

-Set a timer for yourself -Read -Try not to look at anxiety-provoking social media before bed -There’s an app (f.lux) that can control the light given off by your screen throughout the day and make it less stimulating at night.

Exercise Regular exercise helps you sleep more soundly. 60 minutes a day is recommended and it could be doing a variety of things.

-Try different forms of exercise (walking, running, yard work, yoga, videos)

Cut Out The Caffeine -Limit caffeine to morning hours if

Particularly within 4 hours of going to sleep. Caffeine has a half life of 12 hours so that drink you had at noon can still be in your system at midnight!

possible. Cut out these drinks before bed. -Replace some caffeine with water as hydration helps with sleep

Don’t Binge Before Bedtime Don’t eat too much before bedtime as it can leave you feeling overfull and create discomfort while trying to fall asleep

-Limit late night snacks, drink water or herbal tea instead -Limit snacks with sugar

Create A Sleep Friendly Environment Ideally a room that is dark, cool, quiet, and comfortable.

- White noise like a fan, air conditioner, sounds from a sleep app may help -Wear comfortable clothes that do not allow for overheating during the night -Pull shades to make your room darker

Talk Through Any Problems Talk about any worries or jot them down before going to sleep.

-Check in with a friend, family member, or pet before going to sleep -Keep a journal near your bed to use before going to sleep or if you wake in the night

Have A Good Routine Get into a regular bedtime routine. Doing the same things in the same order an hour or so before bed can help with sleep.

Helpful Aids (I know...I said no screens, but there are some apps/audio that can help)

Calm Calm is the #1 app for mindfulness and meditation for teens. Even if your teen has never done any meditation before, Calm's guided meditations will walk them through it. They also have breathing programs, relaxing music, and sleep stories.

Headspace Learn how to meditate by using the Headspace library to pick sessions that suit your mood and lifestyle. How to apply mindfulness to your daily activities.

Stope, Breathe, Think Stop, Breathe, Think allows you to chart how you are doing mentally, physically, and emotionally, then suggests meditations that will reinforce the positive.

Smiling Mind In addition to breathing meditations, the app has sensory exercises, like listening to music.

Insight Timer Offers nearly 4,000 guided meditations (and chants, and guided movements, and nature sounds) from nearly 1,000 teachers. can leave comments on everything you watch or listen to, and read other peoples’ feedback, too.

Relax Melodies Anxiety can cause insomnia. Teens especially can have difficulties sleeping because they feel pressure to always be “on” You can create your very own relaxing soundscapes. Can play for a specified period of time or all night.

Progressive Muscle Relaxation

These videos/audio guide you through muscle relaxation exercises that you can use while sitting up or lying down before going to sleep. 5-minute PMR video https://www.youtube.com/watch?v=8Xp2UzG7UYY 15-minute PMR video https://www.youtube.com/watch?v=86HUcX8ZtAk 20-minute PMR video https://www.youtube.com/watch?v=6053dnI4Rxg 30-minute PMR video https://www.youtube.com/watch?v=fDZI-4udE_o