Medical experts state that teens should sleep for eight to 10 hours every night. The National Sleep Foundation in the United States notes that only 15% of teens in the United States get eight and a half hours of sleep at night on school days. Negative side effects of sleep deprivation in teens include increased depression, chronic headaches, and difficulty focusing in school. Therefore, as a teenager, it is important that you develop and maintain healthy sleep habits during your high school and college years.
Step
Part 1 of 4: Preventing Sleep Deprivation
Step 1. Clean your room
We can sleep more comfortably in a clean and attractive place. Several studies have shown that decorating the bedroom with flowers has a positive impact on mood when you wake up. Make sure your room environment feels cool and calming.
Step 2. Plan a bedtime ritual
Due to the busy lives of teenagers, establishing a bedtime ritual is important to ensure you get a good night's sleep. There are a few things you can try to do when planning a bedtime ritual:
- Turn off the lights. The absence of light is a reminder to your body that it is night and triggers a circadian rhythm that can make you sleepy. Wear sunglasses in the afternoon or evening to reduce exposure to too bright light.
- Have a snack. Hunger can make it difficult for you to sleep at night. On the other hand, eating too much also makes it difficult to sleep because your stomach is digesting the food. Try drinking a glass of milk or eating a piece of bread. Make sure the hunger can be eliminated, but you also don't feel full.
- Wear appropriate clothing. If the weather is cold, wear sleepwear that makes you feel warm. If the weather is hot, wear a cotton t-shirt and pants. Don't wear layers of clothing as this can hinder body movement. In addition, you also have to wake up from your sleep to remove the clothes (if at any time you feel stifling).
- Keep your room cool. It will be better if your room feels cool rather than warm. A cool room temperature encourages a cooling cycle in the body while you sleep.
- Avoid eating sugary foods before bed. Foods that contain sugar can cause an increase in blood sugar levels followed by a decrease in blood sugar levels. It wakes you up in the middle of the night.
- Do not exercise (approximately) two hours before bedtime. Exercise can increase your heart rate and metabolism so you will feel less sleepy.
Step 3. Determine bedtime and wake-up time
Timing will depend on when you have to start your day.
- Try to sleep for at least eight hours, but don't sleep more than 10 hours because it can disrupt your sleep schedule and make you feel dizzy.
- Take care of your sleep schedule, even on weekends. This way, it will be easier for you to maintain a sleep schedule on school days.
Step 4. Set an alarm
Once you get used to your sleep pattern, you can wake up without an alarm. However, for starters it's a good idea to wake up on time.
People who are used to deep sleep (and difficult to wake up) can set multiple alarms or set a very loud alarm. For people who are easier to wake up when sleeping, the use of a regular alarm clock or cell phone alarm is sufficient
Step 5. Sleep on your right side
Research shows that sleeping on your right side increases the chances of having positive dreams and reduces mood swings the next day.
Buy a body pillow to place on your left side to maintain your sleeping posture. In addition, you will still sleep and face to the right
Step 6. Wake up refreshed and comfortable
How and when you start your day is the first step to a healthy sleep pattern. Plus, they both encourage you to rely more on your natural circadian rhythm.
- Don't hit the snooze button. When you wake up, go back to sleep, and then wake up a few minutes later, you create a kind of dissonance known as sleep inertia. Sleep inertia increases the feeling of dizziness that can last up to two hours after you wake up. To avoid being tempted to hit the snooze button, place an alarm in the corner of the room so you have to get out of bed to turn it off.
- Open the window blinds. Sunlight in the morning (between 6 and 10 hours) triggers the release of melatonin and can have an antidepressant effect. In addition, sunlight in the morning also encourages a natural circadian rhythm that helps you feel more refreshed when you wake up.
- Take a bath with warm water. By raising your body temperature, blood circulation will increase so you feel fresher. If you still feel a little dizzy, rinse your body with cold water after taking a warm shower.
- Eat breakfast. Remember that your body does not get food for eight to ten hours. With breakfast, your alertness will increase and daytime sleepiness that triggers an imbalance in sleep patterns at night can be prevented.
Part 2 of 4: Avoiding Bad Sleep Patterns
Step 1. Turn off electronic devices
The light emitted from electronic devices such as cell phones, computers, and televisions increases your alertness, making it difficult for you to fall asleep. Give your brain a chance to rest by turning off electronic devices at least an hour before bed. As much as possible turn off or reduce electronic devices that produce light in the room.
Step 2. Don't sleep with the light on
Purchase a light-blocking curtain or put on a sleep mask. When we sleep or dream in a lit room (whether dim or bright), we will not feel so refreshed when we wake up and feel more depressed than usual.
Step 3. Enjoy the silence at night
Turn off the music before you go to sleep. If other noises are disturbing your sleep and waking you up, try wearing earplugs.
Step 4. Remember that the mattress is a place to sleep
Don't read, study, write, or draw while you're in bed because these activities keep you awake. In addition, you will also associate your bed with activities other than sleeping.
Step 5. Avoid taking long naps
If you're still feeling tired, even though you've had enough sleep (eg for eight to ten hours), try taking a 15-30 minute power nap. As much as possible do not take too long naps because fatigue can increase, and the target hours of sleep at night will not be achieved.
Step 6. Avoid consuming caffeinated foods or drinks
Caffeine (even in small doses) can prevent drowsiness, especially when taken after the morning. If you feel that caffeinated products have a negative impact on your sleep patterns, reduce your consumption of caffeinated products or try to only consume non-caffeinated beverages.
Part 3 of 4: Overcoming Sleep Trouble
Step 1. Visualize a relaxing place
Try to imagine a place that is fun and relaxing. You can imagine a museum, a park, or even a hiking trail. Begin your journey by silently narrating the details of the place. Pay attention to color, light, shadow, and the little things around you. Remember the sensation you feel when you walk in that place. Activities like this (visualization) can distract you from the situation at hand and allow you to rest so you can sleep.
Step 2. Try progressive muscle relaxation
This relaxation process relieves body tension and calms the mind. Start with your toes, then your calves, thighs, buttocks, stomach, shoulders, neck, and face. Tighten these muscle groups one at a time for a count of 30. After that, relax for a count of 30.
Step 3. Perform respiratory biofeedback therapy
Biofeedback is a type of therapy to treat insomnia. In this therapy, you will learn how to overcome your body's anxiety response and replace it with a calming activity.
- Lie down and close your eyes.
- Make an inverted triangle shape with your hands. Touch the tips of your thumb and forefinger to the tips of your other thumb and forefinger. After that, place it on the stomach, under the ribs.
- Breathe slowly and deeply. Count to 10 as you inhale.
- Hold your breath for a count of 10.
- Exhale for a count of 10. Repeat the same process. With each inhale, try to focus on the process of breathing. Breathe in a steady and slow rhythm as possible. When you do this activity, your body will begin to feel relaxed so it will be easier for you to sleep.
Part 4 of 4: Knowing the Facts About Sleep Deprivation in Teens
Step 1. Identify sleep disorders that affect teens
Biological changes often make teenagers vulnerable to the following sleep disorders:
- Snoring and obstructive sleep apnea. This disorder is caused by disease or allergies that enlarge the adenoids and tonsils.
- Gastroesophageal reflux disease (GERD or gastroesophageal reflux disease).
- Restless leg syndrome. This syndrome is a movement disorder that causes the body to move out of control, preventing or disrupting the REM (rapid eye movement) phase of sleep.
- Parasomnia. The most common forms of sleep disorders are insomnia, somnabulism (sleep walking), and night terrors.
- Bedwetting. Bedwetting is a symptom of a developmental disorder that creates anxiety so that children have difficulty sleeping.
- Delayed sleep phase syndrome or delayed sleep phase syndrome. In this syndrome there is a delay in biological rhythms so that when teenagers try to sleep, they may not be able to sleep.
- During adolescence, the body's circadian rhythm (a kind of internal clock) is reset. This biological clock tells teens to go to bed late, then wake up late in the morning. Changes in circadian rhythms are caused by the production of the hormone melatonin that occurs at night, later than the production of the hormone melatonin in children and adults. This is why teenagers often find it difficult to sleep at night. Other than that, there was nothing that could be done to change it.
Step 2. Recognize the symptoms of sleep deprivation
Apart from feeling dizzy and having trouble getting out of bed, there are some physical and mental effects caused by lack of sleep, such as:
- Imbalance of memory and learning process.
- Decreased mental health.
- Decreased academic achievement.
- Short attention span.
- Imbalance of motor skills.
- The appearance of more pimples.
- Decreased metabolism and the risk of obesity.
Step 3. Understand the long-term effects of sleep deprivation
Sleep deprivation has a major impact on neurocognitive function, especially if it occurs in the long term and in adolescents. The human brain develops the ability to think logically and systematically between the ages of 12 to 18 years. These abilities are not only used to complete school assignments. The ability to solve problems is a universal cognitive ability that affects all aspects of life. Therefore, it is important for teenagers (including you) to develop and maintain healthy sleep habits so that when you grow up, your potential will be optimal.
Step 4. Know when you need help
If you're struggling and struggling to get enough sleep, there are several resources that can help you.
- Talk to your parents. They can help you follow the steps described in this article and provide the help you need.
- Talk to the doctor. You can get a checkup to determine if you have a sleep disorder.
- Look for sources on the internet. For example, if you live in the United States, the National Sleep Foundation provides resources to help you find a sleep expert in your city. Meanwhile, KidsHealth.org is a site written specifically for teen readers or visitors and provides assistance related to health problems. For the latest scientific information on the health of adolescent sleep patterns, visit the United States Psychological Association or APA website.
Tips
- Don't eat dinner three hours before bedtime because you won't be able to sleep and will stay awake.
- As much as possible do not use electronic devices, one hour before bedtime.
- Prepare clothes and bags (including school supplies and books) in advance so you can sleep comfortably.
