Guidelines to Avoid Sleep Disorders in Teenagers
A good quality night’s sleep is essential for both physical and mental health. However, teenagers increasingly struggle with poor sleep quality, which is concerning. Therefore, we decided to share some tips to help prevent sleep disorders in youth. In general, teenagers should aim for at least 8 hours of sleep each night. If they are not achieving this and are experiencing sleep disturbances, it is important to identify the various factors making good sleep difficult for them. During puberty, habits and lifestyle can significantly impact a teen’s sleep. In this section of Family Plus.SelMagzFind some tips for avoiding sleep disorders in teenagers.
Causes of Insomnia in Teenagers
Insomnia in teenagers occurs due tohormonal changes.
Puberty causes teenagers to feel more alert during early night hours, leading to changes in their sleep onset and delayed wake-up times. Consequently, they often go to bed later and sleep for shorter periods than they need.
Presence of physical and mental illnesses and medication use
The existence of acute or chronic physical illnesses, chronic non-infectious diseases, various neurological conditions, as well as the use of certain medications includingantihistamines.Anticonvulsants,antibiotics,and specific medications forcoughingcan also trigger mental and behavioral disorders, genetics, andpersonality types.Fear of sleep and disruptions in the body’s circadian rhythm can be factors that disturb normal sleep patterns.
Delayed Sleep Phase Syndrome
One of the most common causes of sleep disorders in teenagers is Delayed Sleep Phase Syndrome. Individuals with this syndrome feel wide awake during the early hours of the night, and their sleep usually starts late. To address this issue, various treatments exist, such as light therapy, chronotherapy, and medication options including melatonin. Maintaining good sleep hygiene is one of the key elements of treatment.
Restless Legs Syndrome
In Restless Legs Syndrome, patients feel an uncontrollable need to move their legs, and moving their limbs provides them comfort. This syndrome disrupts the individual’s sleep because symptoms tend to worsen in the afternoon and evening.
Insomnia and Nutrition
Poor eating habits can also contribute to insomnia. If you’re having trouble sleeping, consider changing your lifestyle and monitoring the foods you eat. For example,caffeineis good in moderation for most people, but excessive intake can lead toinsomnia.Therefore, avoid consuming caffeinated foods or drinks close to bedtime. It’s also wise to avoid heavy meals near sleep time, as they may cause discomfort, making it harder for your body to wind down and prepare for sleep.
Guidelines to Avoid Sleep Disorders in Teenagers
First, reduce the risk of disorders and combat obesity.
Today, overweight children and teenagers often have poor lifestyles. A study investigated the connection between sleeping at inappropriate times and the body mass index of teenagers. The results indicated thatobesity among childrenand teenagers has become a more serious issue than ever. If left untreated, sleep disorders can further affect eating habits, leading to worsening obesity. In this case, it is essential for teenagers to consume a diet rich in vegetables, legumes, all grains, lean meats, fish, andeggs.The meals they have at home should be structured around these food groups. They should also avoid refined flour, fried foods, and sugar. Additionally, physical activity is necessary as it helps maintain their weight. Teenagers need to stay active and avoid a sedentary lifestyle.
Second, regulate mobile phone usage.
Another reason sleep disorders are common among teenagers today is new technology. Parents often find it difficult to limit the hours their teenagers spend on mobile phones, computers, watching television, or playing video games.
These devices expose teenagers to
anxietywhich can be highly detrimental to their well-being. These devices directly affect the nervous system and alter the body’s natural rhythm, impacting their sleep.Though this factor affects not only teenagers but parents too, mobile phone usage should be regulated for everyone; you should also ensure that your teenager does not use any devices two hours before bedtime.
Third; parents’ night hours and sleep disorders.
Lastly, another factor linked to teenage sleep disorders, as noted in various studies, is the night hours of some parents. For instance, if one parent works night shifts. Considering this, it is essential to respect the sleep schedule of all family members.
General Guidelines to Avoid Sleep Disorders in Teenagers
Good hygiene before sleep allows teenagers to rest well after completing their daily activities.
- Your teenager should go to bed at the same time each night, just as they did in previous days.
- Previously, we stated in SelMagz lifestyle that your teenager should follow a balanced diet and be mindful of the foods and drinks they consume at night.
- You must ensure your teenager avoids stimulants like caffeine and tea.
- They should eliminate bothersome thoughts and
- stress.They should not take medications that could cause insomnia.Taking a warm shower in the evening can help ensure your teenager sleeps well at night.
- They should avoid doing homework in bed or eating.
- Keep the room temperature moderate. A room that is too hot or too cold will keep not only teenagers but anyone completely awake.
- Make sure their room is completely dark, and let the morning light in by pulling back the curtains.
- Be sure to avoid watching scary movies, listening to loud music, or watching violent TV shows before bedtime, and focus on calming activities.
- To help with sleep, engage in regular exercise with appropriate timing from bedtime.
- Make sure a sleep schedule is established, and avoid nighttime activities.
- Also, ensure that your teenager’s bedroom is a quiet place.
- Important Points in
- Teenage Sleep Disorders
In these cases, sleep disorders may arise from heavy responsibilities or social and work activities, so ensure that your teenager’s schedule is not too overloaded. We hope that you apply these guidelines to help your teenager achieve better sleep, as only in this way can they experience quality sleep and perform their tasks effectively.Insomnia
Sleep disorders in teenagers
