New Study Suggests Ways to Help Teens Have Enough Sleep

Recent research aims to help teens get more sleep, especially those with trouble in sleeping.

Doctors always recommend having enough sleep, from eight 10 hours of sleep every night.

Based on the School of Public Health at the University of Michigan article, sleep is important in the human body, from physical and mental ability. The report noted that having enough sleep can help fight diseases harmful to health. On the other hand, it also said that lack of sleep could impact mental health, which poor sleep can result in anxiety or depression.

The same report added that sleeping is essential for young children. Without enough sleep, it can affect their learning capacity, memory, and behavioral difficulty.

As a result, new research aims to find ways for teens to get more sleep and shut-eye.

Journal Sleep published the study and is available to read in Science Daily.

Difficulty in sleeping

National Sleep Foundation revealed that most adolescents have less than eight sleep, particularly on school nights, noting a need for eight to 10-hour rest to improve and maintain better school performance and well-being.

According to Dr. Stephanie J. Crowley, sleep is one of the changes teens experience during puberty. Crowly is also an associate professor of psychiatry and behavioral sciences and the director of the Pediatric Chronobiology and Sleep Research Program at RUSH.

In the research targetting the two-week intervention of the circadian system, they used bright light therapy on the two-week mornings (for 2.5 hours), in which they discovered that the bright light signals the body's internal clock to wake up earlier.

The researchers' observations showed that the teens became less irritated, tired, and worried. Ultimately, the teens showed improved concentration and alertness in the morning.

The study helped teens with sleep deprivation by applying time management tools. Also, they managed to help the teens increase their sleep by an hour.

According to Dr. Crowley, teens with late circadian body clock showed that they shifted their sleeping time to two hours earlier, noting the need for behavioral support to increase their sleeping time.

Sleeping tips

Sleep is an essential part of the body to rest. Achieving a recommended eight to 10 hours of sleep can help teens develop their concentrations. Based on the study, lack of sleep can show signs of less attention span and may affect both physical and mental health.

On the other hand, the Centers for Disease Control and Prevention explained the effects of insufficient sleep. Lack of sleep is associated with chronic diseases and conditions, such as depression, obesity, type 2 diabetes, and cardiovascular diseases. Serious health concerns can develop.

Here are some of the tips to gain more sleep.

• Use time management tools to track your or your children's daily activities.
• Strictly schedule your time to sleep. Refrain from using gadgets before going to sleep.
• Avoid drinking alcohol or coffee as you go to bed.
• Make sure that your bed is comfortable for your body.
• Consult a doctor if you have issues with sleeping daily.
• Live a healthy lifestyle and exercise.

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