Sleep Support for Adolescents - Sleep Scotland
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Sleep Support for
Adolescents
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Contents
What is Sleep? 2 Good Bedtime Practice 7
The Body Clock 3 Support
8
What might be stopping
your child from sleeping? 5
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What is sleep?
Sleep is... What does sleep look like? During non–REM sleep – shown in blue,
even though at times we may be in our
• A natural behaviour – sleep is part of Sleep patterns are shown as deepest sleep, our bodies will still be
everyone’s life. Eventually no matter how hypnograms – a hypnogram shows working hard releasing hormones and
hard we fight it we will want to sleep what our sleep looks like and the different renewing and repairing tissues.
for at least part of every 24 hours. types of sleep being experienced. The
hypnogram below is one for a 14 year old REM sleep – shown in red, happens
• A reversible state of reduced needing to sleep 8-10 hours. increasingly through the night. This is
awareness – to our environment when we do our memory consolidation
and surroundings. It is important to know that our bodies and is often when we dream.
and brains are doing very specific things
• Dynamic – we do not turn off at different times during the sleep cycle. At various points during the sleep cycle
completely during sleep. There are lots Each cycle is comprised of both non–REM we may wake. This may only be for
of important processes occurring during and REM sleep. the briefest moment and we may
sleep that are vital to our existence. not remember in the morning.
All animals sleep in response to
natural rhythms. Human beings are
14 year old
the only animals that deliberately adolescent
change the amount of sleep they have 9 hours sleep
and their sleep patterns. Our sleep
is getting worse in the 21st century
due to our 24/7 lifestyles.
14 year old
adolescent
9 hours sleep
Registered with the UK Copyright Service | Registration No: 273241 2The Body Clock
Virtually every animal has a body clock Our body clock prompts the release of Cortisol – often called the ’stress
that governs their circadian rhythm – Our two hormones which affect our sleep: hormone’ because it wakes us up in the
body clocks are affected by external factors morning. Our bodies also create cortisol
which, in turn, affect our internal rhythm, Melatonin – often called the ‘sleepy when we are stimulated. This can be from
such as light, temperature, meal times and hormone’ because its release is one of stress, anxiety or when we are excited.
social activities. These are all important the triggers that tells the body that it is For children, lots of activities can create
for keeping our body clock in rhythm and time to prepare for sleep. Melatonin cortisol in the body such a playing with
letting our body know when it is time to is released in response to the change friends, watching TV or exercising. If we
do different functions such as sleep, eat from light to dark. have too much cortisol in our bodies
or be alert and able to concentrate. before bed, it will stop us falling asleep.
It is as a result of our circadian rhythm
that we are most likely to want to sleep Cortisol Melatonin
during the dark hours of the late evening Highest alertness
and early morning.
Our body clock manages:
Release of certain hormones
Sleep
Best coordination
Kidney function
Body Temperature
7am 7pm 7am
Temperature
AWAKE ASLEEP
Muscle response
More on next page...
Registered with the UK Copyright Service | Registration No: 273241 3The Body Clock (continued)
Disruption to the body clock, or the jet Impacts on your sleep Sleep and Wellbeing
lag effect, is created when a change occurs
to your body’s settling and waking times. • Difficulty falling asleep – by trying As your teen grows and goes through
This can often happen at the weekend if to sleep when your body clock is not the stages of development, it is crucial
an individual goes to bed much later on expecting to, and it is still set on ‘wake’. they are getting enough sleep to support
a Friday and Saturday night and rises This can be especially pronounced on them. Sleep not only refreshes your teen’s
much later on a Saturday and Sunday. Sunday night and continue for a few mind and body but also enhances their
days until your body clock resets itself. body functions.
The result can be equivalent to travelling
across a different time zone and forcing • Reduced sleep time – changes in your Benefits of a good night’s
your body to wake and sleep at a different body clock can disrupt sleep and lead sleep for your adolescent:
time than your body clock expects. to reduced sleep. If it takes you longer
This change occurs again come Monday to fall asleep, but you have to wake at
Boosts immunity
morning when the individual’s waking a set time, it will reduce your sleep time,
and settling times are brought forward. leading to sleep deprivation and
associated health problems.
Improves memory
This jet lag effect can make us feel groggy
and tired during the day. Mental and • Difficulty waking in the morning –
physical performance will also be reduced. if your body clock is set to ‘sleep’ and
Assists learning
you are forcing it to wake up in order to
get ready for school or work, you may
feel groggy, have a headache, feel easily
Maintains physical and
upset or angry, and nauseous. emotional health
These effects may last for a few days
before your body clock resets itself. If an
Helps the body to repair itself
individual changes their sleeping and
waking times every weekend, it means
that they may experience prolonged sleep
Promotes growth
disruption and sleep deprivation due to
constant jet lag effect. This may result in
long–term mental and physical health
Supports a healthy weight
problems.
Registered with the UK Copyright Service | Registration No: 273241 4What might be stopping your teen from sleeping?
Their Routine Their Environment Lights & Electronics
To make sure their bodies are creating Many teens spend a lot of time in their If your teen is interacting with anything
melatonin and reducing cortisol at the bedrooms during the day, but it’s that produces light before bed, this could
right times, children need to have a important that bedrooms become quiet, be keeping them awake. While phones,
consistent routine which signals to their calm and dark before bedtime. Any TVs or tablets may seem to have a calming
body that it’s time to sleep. Changes in stimulation before bed may keep your influence, the blue light emitted by
bedtime routine or exciting activities child awake. This could include sleeping screens is likely to prevent their bodies
just before bed can stop children from in the same room as siblings, or spending creating melatonin and the interaction
sleeping. time on electronic devices before bed. can increase cortisol levels.
• Make sure there is time to go outside • Where possible, try to ensure your • Avoid activities which use screens an
and be active during the day, ideally teen has a quiet, calm, dark bedroom hour before bed and keep screens
before dinner. Getting daylight in the to sleep in. out of their bedroom. This will likely
morning is helpful. need some negotiation!
• Make sure your teen understands the
More on next page...
• Try to avoid your teen having a nap importance of switching off electronics
after 2pm. This includes falling asleep on in the hour before bed.
the bus or in front of the TV. Many teens
spend a lot of time in their room, and a
falling asleep after school is common.
• Avoid stimulating activities which
are loud or energetic in the hour
before bed. Instead encourage your teen
to have wind down activities, such as
drwing, reading, or listening to music or
audio books.
• Ensure your teen understands the
importance of going to bed and waking
up at the same time every day – even at
the weekends!
Registered with the UK Copyright Service | Registration No: 273241 5What might be stopping your teen from sleeping? (continued)
Their Diet Anxiety Changes In Their Life
Without regular meal times, your teen’s There’s lots of things that may make our This could be things such as leaving
body clock can struggle to regulate sleep young people anxious and this creates school, bereavement, or parents
consistently. Stimulants such as sugar cortisol in their bodies before bed. separating. Big changes in life
and caffeine, especially in the evening will Some are anxious about school, exams, may make it hard for your teen to relax
prevent sleep. Snacks less than an hour relationships, and even not being able to before bed or may make their routine
before bedtime may also disrupt their fall asleep. Encourage your teen to express inconsistent, which could disrupt
sleep. how they are feeling and talk about what their body clock.
is making them feel this way. Do this
• Avoid any stimulating food or drinks earlier in the day, so they don’t bring those • Do what you can to give your teen
including chocolate, coffee, tea, or cola feelings to the bedroom. as much consistency as possible, and
in the late afternoon or evening. encourage them to take charge and do
• Find ways to relax together using the same.
• If they want a snack after dinnertime, try relaxation techniques, yoga or
milk, toast or a banana, and have this is mindfulness. • Reassure them that they can talk about
at least an hour before bed. their thoughts and feelings during
• Try to stay calm around bedtime transitional times.
to support your child to feel
the same.
Registered with the UK Copyright Service | Registration No: 273241 6Good Bedtime Practice
Example of a good bedtime routine for a Average Sleep Needs Before Bed:
14 year old who is getting up around 7am.
This can be used as a rough guide, but you
• Avoid sleeping after 2pm
might want to adjust timings and activities
Age Recommended • No TV etc. an hour before bed
to suit your family. Create the plan with Early 9 to 11 hours • Quiet, wind down time
your teen so they can take charge of their
own sleep. Remember that consistency is
secondary– • Snack if required, e.g. toast,
aged children cereal, milky drink
key! 11–13 years
• Avoid sweets/ biscuits, fizzy drinks,
Teenagers 8 to 10 hours tea, coffee, hot chocolate
A Good Bedtime Schedule
14–17 years
• An hour before bed, aime to leave the
Time Activity Young adults 7 to 9 hours day behind and prepare for sleep onset
18–25 years
4:00pm After school clubs / time Bedtime:
with friends Based on recommendations by
the National Sleep Foundation. These are
• Consistent bedtime and wakening
5:30pm Evening meal
guidance, but everyone is different. Use • Carry out steps in same order each night
6:00pm Stimulating activity - a school holiday for your teen to sleep • Have a bath, wind down, chill out
exercise, screen time, as long as they need to, to find out how
complete homework much sleep they need.
• Read, or listen to relaxing music
• Try a relaxation technique to help drift off
8pm Snack/supper, if needed
• Keep bedroom dark and cool
8:30pm Wind down activity
• Use subdued lighting
9:00pm Relaxing bath
Crucial elements
9:30pm Read or listen to music or an
audio book • Consistency • Exercise
9:45pm Lights out
• Timing • Daytime
• Diet behaviour
Registered with the UK Copyright Service | Registration No: 273241 7Supporting every
child to get a good
night's sleep
Sleep Scotland Face to Sleep Support Line Get in touch
Face Sleep Counselling Our trained sleep counsellors 0131 258 1258
See our website for your local area are available to offer advice
enquiries@sleepscotland.org
sleep counselling provision. and guidance on your child
or teenager’s sleep issues.
www.sleepscotland.org
0800 138 6565
Monday to Thursday, 10am to 4pm
sleepsupport@sleepscotland.org
Registered with the UK Copyright Service | Registration No: 273241 8You can also read
