Help Your Teens Get Enough Sleep with These Tips

Learning to get enough sleep is one of the key ingredients of a healthy lifestyle, along with proper nutrition and an active lifestyle.  To help your teen get better sleep, Dr. Irshaad Ebrahim, Consultant Neuropsychiatrist and Medical Director at the London Sleep Centre in Dubai shares his top tips.

  • Set a proper bedtime. On average teenagers in developed countries get around 7 hours sleep, when in fact they need between 9 to 10 hours. Set bedtimes accordingly.
  • Restrict the use of technology 30 to 60 minutes before bedtime. TVs should not be allowed in the bedroom and mobile phones and smart devices should be left outside the bedroom at night.
  • Cut back on caffeine. About ninety-five percent of high school students admit to caffeine use during the week, often in the form of energy drinks which they consume to help them stay awake during the day, but will keep them awake late into the night.
  • Don’t try to “catch up” with lost sleep on the weekends. While it’s common for teenagers to ‘lie-in’ until lunchtime to make up for poor sleep during the week, this is damaging to the body’s circadian rhythm. Sticking to a regular bed and wake time 7 days per week is optimal.
  • Educating children and teenagers on the importance of sleep. This should be done both in schools and at home from a young age.
  • Parents need to encourage their children to set responsible bedtimes for themselves. This will help prepare them for adulthood and the need to make these decisions for themselves.