World sleep day is in March and the theme for 2023 is sleep is essential for health.
Continually not getting enough sleep is known as sleep deprivation.
Sleep deprivation can lead to:
- mental health issues including anxiety, depression, low self esteem, moodiness
- decreased academic performance
- impaired concentration, decision-making and memory
- decreased sporting performance.
Strategies to help with sleep include:
- having a routine of time to go to bed and get up
- turning screens off at least one hour before bed
- avoid alcohol, energy drinks, soft drinks, caffeine and smoking in the evening
- keep your bedroom dark and get some sunshine/outside time during the day
- ensure a comfortable sleeping environment (eg.bedding, temperature)
- physical exercise during the day
- relaxing routine prior to bed (meditation, yoga, bath, quiet music, etc)
How much sleep each of us need to be healthy and function each day is individual. Most teenagers, however, need 8-10 hours per day, while most get about 6.5 to 7.5 hours, potentially having an impact on their health. For chronic sleep issues, a visit to the GP or sleep clinic may help.
Sleep Health Foundation
Secondary School Nurse