Ask any new mom, and she'll tell you how a lack of sleep affects her health, stamina, and daily ability to function. So it should come as no surprise that the same is true or kids, tweens, and teenagers. Sleeping (or not!) affects their concentration, sports performance, stress levels, and overall sleep health. Sleep Number is studying the consequences with a commitment to improving the lives of one million youth through better sleep by 2025.
Building on previous research that showed sleep deprivation in 71% of middle and high school students, the data revealed that students lost up to a full night of sleep every week due to poor sleep habits. Sleep Number’s new in-home study of 50 middle and high school students provides actionable steps to help teens get better sleep and perform at their best this school year.
The takeaway is that three key elements can improve a teen’s sleep quality:
1.Set and stick to a consistent sleep schedule. This includes committing to going to bed and waking up at a similar time (within 30 minutes) every day, even on the weekends.
2. Create a nightly routine to prepare the body for sleep and signal the mind that sleep is coming soon. This routine needs to begin 20-60 minutes prior to bedtime and include anything from picking out an outfit for the next day, listening to relaxing music, or journaling.
3. Avoid screen use or use blue blocker glasses for one hour before bed. Also, get at least 15 minutes of bright light first thing in the morning.
But why do teens need more sleep?
Better Sleep Leads to Improved Moods for Teens
Participating teens incorporated two of the recommended daily activities into their routines to see how they impacted sleep quality and quantity. Creating a relaxing bedtime routine and “practicing a consistent sleep schedule” were the most successful daily activities, resulting in 93% of participants reporting “better sleep.”
77% of teens who maintained a consistent sleep schedule reported at least one positive mood change. Teens found that when they included next-day preparations in their bedtime routine, like picking out their clothes or reviewing the next day’s schedule, they felt less stressed and more prepared for the next day. Additionally, one-third of parents in our study recognized that their teen had more patience and was less stressed than usual.
We could all use more reliable zzz's, these simple tips can help kids, tweens, and teens start a healthier pattern and have more successful and productive days.
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This is not a sponsored post. Information provided by Sleep Number.