The Link Between Sleep and Mental Health in Teens

Written by: Jessica Rose AMFT#119877

Sleep is an essential part of our daily routine, and it plays a crucial role in our overall health and well-being. If we are exhausted, it can feel like we are in a fog. Teens may be falling asleep in class because of poor sleep. For teenagers, getting enough sleep is especially important. Sleep has a significant impact on their mental health. A lack of sleep can cause anxiety and irritation. Also, it becomes far more challenging to focus in school. Let’s talk about the link between a teens mental health and sleep.

How Important is Sleep for a Teenager?

Teenagers require more sleep than adults. The recommended amount of sleep is between 8-10 hours per night. However, many teenagers struggle to get enough sleep. There are a variety of factors that impact sleep. Schoolwork, social activities, and the use of electronic devices can limit quality sleep. Many teens I have worked with experience multiple wake ups throughout the night. This and restless sleep impacts overall mood and irritability.

Studies show that sleep deprivation can lead to increased levels of anxiety, and depression. If they are exhausted, they are not motivated to engage in school or any other activities. This can make those around them feel like they are bothering them. Some teens won’t want to talk to others, increasing feelings of loneliness. These feelings can affect one’s ability to concentrate and perform in school. You can imagine this further increasing their stress and anxiety.

How Can I Support My Teen in Increasing Their Sleep?

Anxiety and depression can be at the center of teen sleep deprivation. Figuring out the best things to do to help alleviate teens lack of sleep can be draining as a parent. Parents are often met with barriers as they are trying to assist their teen in creating better sleep hygeine. I completely understand that frustration! But that’s why we’re here to talk about how to supply you as parents and your teen.

5 Tips on Promoting Healthy Sleep Habits in Teens

1. Establish a regular sleep schedule. Encourage your teenager to go to bed and wake up at the same time every day. The hardest part is to do this on the weekends too! Schedules can be beneficial to the teens overall discipline. Schedules could also benefit their overall mood and time management. This sleep health habit could help teenagers feel more energized for the day ahead.

2. Create a relaxing bedtime routine. Encourage your teenager to wind down before bed. They can do this by reading a book, taking a warm bath, or practicing relaxation techniques. These relaxation routines can also help teens be more willing to implement self-care and value that time. Many teens struggle with picking the right relaxation techniques. This could be due to their electronics being overused or believing some techniques don’t work.

3. Limit screen time before bed. The blue light emitted by electronic devices can interfere with sleep. Encourage your teenager to avoid using electronic devices for at least an hour before bed. This could also mean leaving the phone in the kitchen at night. The removal of technology before bed can be the best way to encourage your teen to process their emotions. This could be a time to journal or write about the day or goals.

4. Create a sleep-friendly environment. Make sure your teenager’s bedroom is quiet, dark, and cool. Consider investing in blackout curtains or a white noise machine to help encourage better sleep. The setting in which the teen sleeps is very important. Blackout curtains need to be used appropriately. If we close them in the middle of the day to nap, this may interupt a sleep routine. It’s important for teens to leave their room during the day and spend time in other parts of the house. This encourages better sleep and help the teen redefine the purpose of their room.

5. Encourage physical activity. Regular exercise can help teenagers sleep better at night. Encourage your teenager to engage in physical activity during the day, but avoid exercising too close to bedtime. Physical activity can range anywhere from a sport or an evening walk or even yoga. Sure most teens haveP.E. class they attend at school, but this is not something to rely on as a source of physical activity. Physical Education is a source of the school curriculum, not adequate exercise daily. It is important to implement a more engaged activity in which mental and physical processing is made. The more we exhaust both our minds and bodies we are more likely able to rest.

Remember, sleep is essential for teenagers’ mental health. Lack of sleep can have a significant impact on one’s overall well-being, expeically teenagers! By promoting healthy sleep habits, parents can help their teenagers get the sleep they need to thrive.

Is Your Teen Struggling to Get Adequate Sleep?

You’re in the Temecula area and you aren’t sure how to help your teen with their sleep. You’ve been noticing an increase in iritiability and wonky sleep patterns. That’s where we come in! Our therapists can support your teen in exploring the barriers to quality sleep and change in mood. With the right support, teenagers can overcome these challenges and lead healthy lives.