Author: Chrysanne Dias | July 30th 2022
Can’t sleep but you are tired and it’s late at night? Can’t turn off the internal dialogue of your mind? Do you rob yourself of sleep for another other activity? Do you often feel moody and tired? Are you void of the energy to study? Trouble paying attention? Do you use your phone right up till and beyond lights out? Do you need an alarm to wake up? Can’t get out of bed in the morning?
You may be able to relate to the term – Sleep deprivation!
Sleep is often taken for granted or sometimes is a very challenging thing to do for some people. Given the fact that we are living in an overstimulating environment, we seem to have no choice but to pay attention to so many things that we sometimes compromise our sleep. Sleep is essential for people at any age as it influences the functioning of the brain, and impacts learning, memory, appetite, digestion, immunity, emotion regulation, behaviour, energy levels and productivity. The National Sleep Foundation recommends that adolescents need at least 7-8 hours of sleep.
Adolescents struggle with sleep and have inadequate sleep because of numerous reasons, some self-inflicted and for others, it is beyond their control. Factors such as early school timings, study workload, poor studying habits, handling relationships, communicating with friends from different time zones, emotional difficulties, the intake of caffeine and the addictiveness of social media, could be a few reasons that could affect sleep. The recent shift to increased use of screens for academics, social interactions and leisure has greatly impacted the quality of sleep adolescents receive and need.
Moreover, during puberty, the body’s clock prepares adolescents to feel sleepy approximately 2 hours after their usual sleep schedule; this ‘natural adjustment’ is often conflicting with their timetable. Children and adolescents with neurodevelopmental conditions such as autism or attention deficit hyperactivity disorder may find it hard to fall asleep because of an over-stimulating environment or trouble winding down from excessive physical and mental activity.
When adolescents are aware of the importance of sleep and the reasons for their insufficient sleep they are better equipped to work toward a better sleep regime. Sleep hygiene is understood as a behavioural strategy and there are many environmental strategies that could promote healthy sleeping patterns.
At Sethu, adolescents, and parents of younger children, are concerned about their child having sleep difficulties such as difficulty falling asleep or having disturbed sleep which then could affect their health, academic performance, energy levels and moods. We can suggest they try some environmental and behavioural strategies to improve their sleep patterns thus developing healthy sleep hygiene.
Although there are many suggested sleep hygiene methods they need to be tailored to each one’s preference and individual needs. Some ways to develop better sleep hygiene could be:
Setting a sleep schedule:
Consistently maintaining a fixed sleep and wake-up time whether it’s weekends or weekdays. Making sleep a priority such that the hours of sleep needed are budgeted in the routine even when there is not enough time to complete tasks in the day. Reducing the time of naps taken during the day. 26 minutes is the ultimate duration for a ‘power nap’.
Creating and following a sleep routine:
In preparation for sleep, you can take a warm shower, change into night clothes, brush your teeth, turn down the lighting, and choose a book to read. Start winding down with work or other tasks with mental or physical activity at least an hour or 30 mins before bedtime. This helps prepare your mind to wind down and tells your brain it is about to have its well-earned rest and rejuvenation. Spend the time before getting into bed with things that calm oneself down such as reading a book, listening to music, breathing exercises, prayer or meditation and writing a ‘to do’ list for tomorrow.
Creating an environment for sleep:
Sleep will aid you in setting up the right environment for a good night’s sleep later on. Making the room light dim, warm lighting and black-out curtains help create the darkness needed for preparing the brain for sleep. If you are using a device then turn on the night or the reading mode – when you are done ideally charge it away from you. Bright light and blue light emitted from gadgets can interfere with the production of melatonin which induces sleep. Keep away from gadgets an hour or 30 mins before sleep. A warm drink can help you relax. Choose a mattress, pillows and sheets that are comfortable and according to your preference. Have a bedside clock for the time – not your phone. Try essential oils such as lavender on your pillow. Make sure you use the bathroom before settling down for the night.
Cultivating a healthy lifestyle to aid quality sleep:
Exposure to sunlight and regular physical activity every day aids sleep. Stay away from the things that you know are bad for you, and cut out caffeinated drinks after 6 pm. Eat small portions, lighter and less spicy meals for dinner and dine early – many studies show that 7:30 pm is late enough for the last meal of the day, hard for Indian households but eating past 9:30 pm won’t help healthy sleep hygiene. Avoid any work-related tasks or eating on the bed. If your bed is strictly for sleep then your mind will be able to make that association quickly. Have a warm bath an hour before bed.
Make your own sleep ritual and try to stick to it religiously for 21 nights and see how your sleep improves and your productivity increases.
Concerned about your adolescent? Reach out to The People Team at +91-7720013749 or email us at [email protected] between 9 am to 5 pm on Tuesday to Saturday, to book an appointment with one of our therapists, and let’s get started!