Teenagers are notorious for their poor sleep habits. However, lack of sleep creates mentally ill symptoms. As Leanne Ernster, Preventative Nutritionist, said in my interview, "Sleep is fundamental to life." Having had her own struggles with chronic insomnia growing up she discussed how to best help teenagers struggling with sleep. Common teenage sleep problems include,
- Having difficulty getting to sleep
- Waking frequently
- Nightmares
- "Reverse cycling" -- sleep during the day, up most of the night.
- Inability to get up in the morning
For teenagers struggling with sleep, approaching evening will trigger stress as he/she knows another restless night is coming. Leanne shares her story: "I could not sleep. I hated sleep. The thought of going to sleep made me anxious, which [then] made it harder to sleep." While the average teenagers needs between 8.5-10 hours of sleep a night, one report indicated 85% of teenagers do not get enough sleep. Because sleep is so vital to good health, many doctors will prescribe medications to get their patients to sleep at night. Unfortunately, they have side effects, including disturbing dreams and morning grogginess. Also, many parents are hesitant to put their teenagers on medications at this key point in their development.
Leanne recommends "Start thinking about sleep in the morning." Jump start your waking/sleep schedule with brighter lighting early in the morning and a glass of water to hydrate. Even a hot shower itself boosts serotonin which can encourage wakefulness. Do what you can to reduce the stress in your life often interfering with sleep. Encourage the following habits with your teens:
- Have a consistent bedtime to sync your body's circadian rhythm, not varied over an hour.
- Journaling before bed to release what is on your mind.
- Dim or turn off lighting on TVs, lamps, computer, smart phones, and mp3's to encourage the body's natural production of Melatonin.
- When laying down for bed, take long, deep, slow breaths to calm the brain down.
- Snuggle or get a massage to create the chemical oxytocin, "the cuddle hormone", helping people relax.
- Warm baths/showers can help the body and brain calm down.
- Eat sleep inducing foods, such as popcorn, before bed.
- Make hot non-caffeinated drinks 1-2 hours before bedtime-- even holding a hot drink can be calming.
- No caffeine after 2 pm.
- No exercise 4 hours before bed (exception is bedtime yoga or light walking).
- Identify disruptions and resolve as much as possible. Need earplugs? earbuds? eye mask? Some people need complete quiet and others need background noise.
Melatonin is the natural hormone our bodies produce to help us fall asleep. It is also sold over the counter in the US. So many people have such positive results using Melatonin, doctors are including it on their list of sleep prescriptions. Leanne warns against using above 3 mg of Melatonin as it can be counterproductive. "It might be helpful to have a Melatonin complex which would also include low doses of other synergistic calmers like GABA, Vitamin B6, and other neurotransmitters that help you slow down."
Having enough sleep improves a teenager's ability to handle stress and do better in school. Lack of sleep increase irritability, difficulty focusing, weight issues, and many more negative side effects. Unfortunately, convincing a teenager to get to sleep can be difficult. Include the professional's encouragement such as doctors, coaches, teachers, and counselors. Keep an eye out for teens who experience days with few to no hours of sleep as it can be a symptom of Bi-Polar Disorder or substance abuse. Consult with a counselor if this is an ongoing issue.
Other resources: Sleep Foundation
Having enough sleep improves a teenager's ability to handle stress and do better in school. Lack of sleep increase irritability, difficulty focusing, weight issues, and many more negative side effects. Unfortunately, convincing a teenager to get to sleep can be difficult. Include the professional's encouragement such as doctors, coaches, teachers, and counselors. Keep an eye out for teens who experience days with few to no hours of sleep as it can be a symptom of Bi-Polar Disorder or substance abuse. Consult with a counselor if this is an ongoing issue.
Other resources: Sleep Foundation
Leanne Ernster started and manages Engedi, a nonprofit coffee shop serving healthy smoothies and organic coffee/teas. My personal favorite is their Chai tea bought local from a native Indian now residing in Oregon. She also coaches people through her business Celebrate Nutrition in helping clients make better health choices promoting whole foods. One of her favorite pastimes is creating new healthy recipes. Like Celebrate Nutrition on Facebook and get regular healthy tips for daily living.
Disclaimer: Check with your doctor before making changes to your diet. Neither Leanne Ernster or Kristal Mathis are medical professionals. Please note not all mental health issues are related to diet but it is an important factor for many people.
