Teenagers Actually Need More Sleep for Their Mental and Brain

"Teenagers Apparently Need More Sleep for Their Mental and Brain"

Teenagers Actually Need More Sleep for Their Mental and Brain

Dream - Entering adolescence, children experience drastic changes in their hormonal conditions. Some have difficulty sleeping and end up staying awake all night. Sometimes, when they can't sleep, they watch videos on gadgets or play games.

The condition can disrupt his sleep schedule. His sleep duration becomes very short at night, while tomorrow morning he has to go to school early in the morning, not to mention having to do many activities such as tutoring and school assignments.

"Teenagers experience natural changes in their circadian rhythm, which makes it harder for them to fall asleep before 11pm," said Laura Sterni, M.D., sleep expert at Johns Hopkins. It is important for parents to know that teenagers sometimes need more sleep than we realize. According to pediatrician Michael Crocetti, M.D., M.P.H. from Johns Hopkins, teenagers need 9 to 9½ hours of sleep per night— one or more hours more than they need at the age of 10."

"Adolescents go through the second stage of cognitive maturation. Additional sleep supports their brain development as well as accelerates physical growth. This helps protect them from serious consequences such as depression or other mental problems," said Crocetti.

Sterni and Crocetti both recommend that parents pay attention to the duration and quality of their teenage children's sleep. Start by setting a good sleep routine, such as following a regular sleep schedule, reducing caffeine intake at night, and exercising regularly. They also suggest specific tips for teenagers to have good sleep habits. It is important to try them.

1. Schedule Examination

Pediatricians can educate teenagers about how much sleep is enough, recommend healthy sleep habits, and early detection of common sleep disorders in teenagers, including sleep apnea, insomnia, and circadian rhythm disorders.

2. Get Children Used to Sunbathing

Routine to sunbathe in the morning. You can also have breakfast outside or near a window exposed to sunlight. This will help regulate the body's biological clock, making it easier for teenagers to wake up in the morning and fall asleep at night.

3. Build connections

When teenagers have had enough rest, ask them how they felt that day during exams or sports activities. Help them understand that sleep is very important for their physical, cognitive, and psychological well-being.

4. Limit the use of gadgets at night.

Using technology at night not only reduces teenagers' sleep time, but also exposes them to blue light that suppresses the production of melatonin hormone. This hormone helps the body to sleep. So, during the night, it is advised to refrain from using gadgets and focus on resting. Source: Hopkinsmedicine.org

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Try to Make Children Continue to Take a Nap During Homecoming, So They Don't Easily Throw Tantrums

To make children nap on time, use the same routine as what is usually done before going to bed at night.