The quality of a night’s rest is essential for good physical and mental health. However, adolescents today are suffering more and more from sleep disorders. In this article, we will give you some tips on how to avoid sleep disorders in teens.
Generally speaking, teenagers should sleep at least 8 hours during the night to achieve physical and mental well-being. It is therefore important to know the different causes and factors that make sleeping at night difficult. Only then can the problem be addressed. Let’s see together how to avoid sleep disorders in teens.
How to avoid sleep disorders in teens
1. Prevent and fight obesity
A recent study demonstrated the close relationship between sleep disturbances and higher body mass. This confirms that childhood and adolescent obesity are becoming more and more serious. But the relationship is also inverse.
Sleep disturbances in teens affect their eating habits which contribute to aggravating obesity.
In this sense, it is essential to maintain a balanced diet rich in vegetables, legumes, whole grains, lean meat, fish and eggs. At the very least, meals at home should be based on these food groups and avoid flour, fried foods and sugars.
However, physical activity is also essential for maintaining physical and psychological balance. All teenagers should have sporting activities throughout the week.
2. Moderate the use of electronic devices
Another cause of the increase in sleep disorders in adolescents is represented by new technologies. Today it is difficult for parents to control the number of hours spent on the phone, computer, television or video games.
These devices expose teens to very unhealthy overstimulation. This directly affects the nervous system and alters the balance of the body’s natural biorhythms, also altering sleep.
However, this factor affects not only teenagers, but parents as well. Moderating the use of electronic devices is a measure that should be adopted by the whole family. It is a common responsibility and it is especially important to avoid them two hours before bed.
3. Prevent the consumption of tobacco
There is a link between smoking and poor sleep quality in teens. For this reason, quitting smoking is essential for better sleep, both in terms of breathing and psychological.
Nicotine addiction should be addressed by multiple approaches and receive the understanding and patience of the whole family. In addition, the adolescent may need outside help to quit smoking. It is not always easy, but it is good to address the problem as soon as possible.
4. Avoid imitating parents’ nocturnal habits
There is a final factor that appears in studies related to sleep disorders in adolescents: parents’ night habits. Children tend to stay up late and sleep poorly when one parent works night shifts.
In this case, it is essential to respect regular rest times by promoting silence and stillness in the home. In fact, if the adolescent already has difficulty falling asleep, it will not take much to wake him up.
General tips for avoiding sleep disorders in teens
- Go to bed at the same time every night.
- Eat a balanced diet and eat light dinners.
- Prevent the abuse of stimulants (coffee, tea, cola, energy drinks).
- Fighting Obesity.
- Avoid a sedentary lifestyle and do some physical activity several times a week.
- Avoid using tobacco and alcohol.
- Check the use of cell phones and technology in general, especially before going to bed.
- Ensure sufficiently stable rhythms and schedules at home and avoid nighttime activities that can disturb the rest of the family.
- The bedroom must be a quiet place, without light and with an adequate temperature.
- In some cases, keep in mind that sleep disturbances can be caused by too much work or social tasks or activities.
We have briefly seen how to avoid sleep disorders in teens to help them sleep well and enjoy a good rest. Only in this way will they be able to fulfill and fulfill the responsibilities of their age.