You do not know what to face the growing rings your teen? He does not sleep enough and has a completely shifted sleep pattern? Magicmaman presents eight tips to help rebuild a full night
1 - Teen sleep: Stagger hours of sleep
Adolescence can trigger in your children dysregulation of the sleep hormone: melatonin. It is this hormone that tells the body when to sleep. But in the teenager, these secretions are shifted. While in adults and children, the body releases in the beginning of the night, one teen triggers the late afternoon or late evening. So, at 22h, your teen is fit and no longer feels tired he was out of school.
Another disturbing factor: changes in sleep cycles. Sleep, which consists of two phases, is turned upside down in adolescence: the slow sleep more restful, tends to decrease while the REM sleep, the dreams, remains constant.
Our advice: To help your teen has recovered a healthy sleep pattern, advise her to bed fifteen to twenty minutes earlier than usual each night. A strength, its pace should be offset and may, gradually falling asleep earlier.
2 - Teen sleep: Avoid depleted week and sleep all weekend!
Many teens who sleep until noon during the weekend. A way for them to catch up on sleep late and put the record straight zero. Unfortunately, this method does not work and only encourages insomnia during the week. The more your teen will rise later on Saturday morning, he will sleep more at night and so on.
Our advice: To relearn gradually to bed early during the week, forget (to be) excessive fat mornings on the weekend and especially on Sunday morning.
3 - Teen sleep: Stop (where possible) to the screens!
Did you know that the light scattered by the screens prevents the secretion of melatonin, the sleep hormone? Result: your teen no longer feels tired and can spend hours at the computer or television without blinking!
Our advice: Console video games, television and internet are to be avoided when bedtime approaches! To avoid temptation, book television in the lounge. Similarly, you can in the evening, decrease the intensity of the light and create a more subdued atmosphere. The latter will facilitate your teen sleep.
4 - Teen sleep: Remove stimulants and other energy drinks
Coffee, sodas, alcohol, energy drinks or highly sweetened: Stop! All these substances, generally rich in caffeine, prevent sleep and can disrupt sleep. So after 17h, ban eating. Do not hesitate to set an example for your children, stopping as these drinks after snack time. The same goes for cigarettes if your teen is allowed to smoke. Nicotine also has an exciting power!
5 - Teen sleep: Talking with Your Child
The main cause of insomnia is anxiety! High school, education, money, friendship and love ... The head of your teen become child is still beset by doubts, stress, and questions and all this can prevent it from sleeping once after dark.
Our advice: even though it is not always easy, trying to open dialogue with your teen. Remember that talk is one of the best remedies to stress. To start a conversation, avoid soapy slopes like "you have a girlfriend? "Or" your grades have fallen, that happens? ". Prefer neutral discussions and let it confide in you.
However, if you find that your teen is suffering from real insomnia at night, do not hesitate to consult a doctor. In fact, depression may be the reason for these sleep disorders and speak with a healthcare professional will help you to clarify the situation.
6 - Sleep teens: Encourage sports after school
To be tired at night, encourage your teen to practice a sport after school. Football, tennis or to the gym, the sport will allow him to get tired and fall asleep more easily once at night. Moreover, it is a way for him to escape a little and move away from its already very involved in school activities. The math and French, that's fine. Relax, it's better!
7 - Teen sleep: not sleeping pills!
A time stamp to time, why not? Far from there ! Very dangerous, sleeping pills are not prescribed indiscriminately by your doctor. Do not have fun playing with your teen self-medication. If you are treated for sleep, that this requirement remains yours! If your child wants a medical boost for sleep, he will talk to his doctor who will judge whether or not it is necessary.
On the other hand, many complementary and alternative methods exist to help your teens to sleep. Homeopathy, herbal medicine or the grandmother's remedies may be able to suffice ...
1 - Teen sleep: Stagger hours of sleep
Adolescence can trigger in your children dysregulation of the sleep hormone: melatonin. It is this hormone that tells the body when to sleep. But in the teenager, these secretions are shifted. While in adults and children, the body releases in the beginning of the night, one teen triggers the late afternoon or late evening. So, at 22h, your teen is fit and no longer feels tired he was out of school.
Another disturbing factor: changes in sleep cycles. Sleep, which consists of two phases, is turned upside down in adolescence: the slow sleep more restful, tends to decrease while the REM sleep, the dreams, remains constant.
Our advice: To help your teen has recovered a healthy sleep pattern, advise her to bed fifteen to twenty minutes earlier than usual each night. A strength, its pace should be offset and may, gradually falling asleep earlier.
2 - Teen sleep: Avoid depleted week and sleep all weekend!
Many teens who sleep until noon during the weekend. A way for them to catch up on sleep late and put the record straight zero. Unfortunately, this method does not work and only encourages insomnia during the week. The more your teen will rise later on Saturday morning, he will sleep more at night and so on.
Our advice: To relearn gradually to bed early during the week, forget (to be) excessive fat mornings on the weekend and especially on Sunday morning.
3 - Teen sleep: Stop (where possible) to the screens!
Did you know that the light scattered by the screens prevents the secretion of melatonin, the sleep hormone? Result: your teen no longer feels tired and can spend hours at the computer or television without blinking!
Our advice: Console video games, television and internet are to be avoided when bedtime approaches! To avoid temptation, book television in the lounge. Similarly, you can in the evening, decrease the intensity of the light and create a more subdued atmosphere. The latter will facilitate your teen sleep.
4 - Teen sleep: Remove stimulants and other energy drinks
Coffee, sodas, alcohol, energy drinks or highly sweetened: Stop! All these substances, generally rich in caffeine, prevent sleep and can disrupt sleep. So after 17h, ban eating. Do not hesitate to set an example for your children, stopping as these drinks after snack time. The same goes for cigarettes if your teen is allowed to smoke. Nicotine also has an exciting power!
5 - Teen sleep: Talking with Your Child
The main cause of insomnia is anxiety! High school, education, money, friendship and love ... The head of your teen become child is still beset by doubts, stress, and questions and all this can prevent it from sleeping once after dark.
Our advice: even though it is not always easy, trying to open dialogue with your teen. Remember that talk is one of the best remedies to stress. To start a conversation, avoid soapy slopes like "you have a girlfriend? "Or" your grades have fallen, that happens? ". Prefer neutral discussions and let it confide in you.
However, if you find that your teen is suffering from real insomnia at night, do not hesitate to consult a doctor. In fact, depression may be the reason for these sleep disorders and speak with a healthcare professional will help you to clarify the situation.
6 - Sleep teens: Encourage sports after school
To be tired at night, encourage your teen to practice a sport after school. Football, tennis or to the gym, the sport will allow him to get tired and fall asleep more easily once at night. Moreover, it is a way for him to escape a little and move away from its already very involved in school activities. The math and French, that's fine. Relax, it's better!
7 - Teen sleep: not sleeping pills!
A time stamp to time, why not? Far from there ! Very dangerous, sleeping pills are not prescribed indiscriminately by your doctor. Do not have fun playing with your teen self-medication. If you are treated for sleep, that this requirement remains yours! If your child wants a medical boost for sleep, he will talk to his doctor who will judge whether or not it is necessary.
On the other hand, many complementary and alternative methods exist to help your teens to sleep. Homeopathy, herbal medicine or the grandmother's remedies may be able to suffice ...
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