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Top Five effective ways to help sleep deprivation in teens

effective ways to help sleep deprivation

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Jun 03, 2021 Filed to: Parenting Tips Proven solutions

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Insomnia - the inability to sleep is a disorder that can affect people at any phase of their life, no matter what age bracket they are in.

Many people lie down at night and wind up staying awake the entire night without any rest and that’s all due to insomnia.

Insomnia can be caused by many different reasons and cause a broad variety of symptoms.

Loss of sleep can turn out to be a major problem in our modern society and it’s affecting many individuals at some of the other point in their lives. Sleep deprivation occurs when an individual gets less sleep and has a continuous urge to stay awake and alert.

Occasional sleep deprivation in teens may not be anything more than just annoying; ongoing lack of sleep can definitely lead to excessive daytime sleepiness, emotional difficulties, poor job performance, obesity and a lowered perception of the quality of life.

Every human body demands sleep, just as it needs air and food to function at its best. During sleep time, your body is healing itself and restoring its chemical balance. Your brain starts forging new connections and helps in memory retention. Without getting enough sleep, your brain and body systems won’t function normally. It can also dramatically lower the quality of your life.

What causes sleep deprivation in teens?

Psychological issue

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Insomnia is considered to be as a huge risk factor for both depression and major depressive disorder.

Well, you just can’t deny the fact, people with insomnia are twice as likely to develop depression as people who don’t have sleep disorders.

People used to think depression caused insomnia, but the fact is that insomnia can lead to severe depression.

Insomnia develops a high risk of depression. Treating insomnia can definitely prevent a patient from becoming depressed.

Medical condition

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Severe medical conditions can definitely result in leading an individual to insomnia.

Whether it’s from arthritis, chronic back issues, fibromyalgia, cancer, or another medical condition, pain can prevent you from sleeping peacefully.

Well, it’s something that can complicate the issue; sleeplessness can make the pain even worse. So, make sure to stay healthy and fit to avoid severe pain during nights and staying awake the whole night.

Irregular Sleep Times

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A confused body clock is something that can cause sleep deprivation in teens when it's time to lay down. Perhaps that's the unfortunate result of an inconsistent bedtime, a hectic flight from another time zone, continuously working overnight or changing your job shifts repeatedly. Well, it’s yet another reason that can lead to insomnia in the long run.

Breathing Problems

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Heavy snoring could be an early symptom of sleep apnea, which cuts off your breathing and could wake you hundreds of times in a single night.

You may not remember it every time, but you might feel tired the next day. Sometimes it's related to your weight, but that’s not the case always. Nasal allergies and asthma also could interfere with your normal breathing. A doctor can test you for these conditions, and help you manage and treat them.

Change in lifestyle

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Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse.

Top 5 effective ways to help sleep deprivation

Wake up at the same time each day.

Well, you just can’t’ deny the fact that it’s quite tempting to sleep late on weekends, especially if you have had a hectic schedule for the whole week. However, if you’re someone who is suffering from insomnia, then you should make sure to get up at the same time every day to train your mind and body to wake at a consistent time.

Eliminate alcohol and stimulants like nicotine and caffeine.

The effects of caffeine usually last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are quite significant. Caffeine not only leads to difficulty in initiating sleep but can also cause frequent awakenings. Alcohol has a soothing effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep.

Make your sleeping environment comfortable.

The right temperature, warm lighting, and noise should be kept in control to make the bedroom conducive to falling as well as staying asleep.

Get all your worrying over with before you go to bed.

If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day.

Reduce stress.

There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed.

The relationship between smartphone addiction and sleep quality

Long gone are the days when people used to use mobile phones to message someone and receive and make calls. Now, smartphones are fully equipped, and unfortunately, they have become so high-tech that users use to keep themselves entertained as well and this eventually leads to sleepless nights. Sleep deprivation can increase the chances of cardiovascular diseases, as well. And other potential threats, such as diabetes, obesity, and not to forget sleep deprivation in teens.

  • The first-ever smartphone, in real terms “BlackBerry” was actually the one who brought in this term smartphone addiction. When people use their smartphones, they become absolutely absorbed into it. Their heads will bow down, staring at their phone almost everywhere. This head bowing sign can cause headache and neck ache and any kind of pain is not suitable for proper sleep.
  • Nowadays, smartphones are becoming cheaper and cheaper and they get to use the same apps. Any new app that users see, which looks interesting to keep the users of the smartphones awake even when they should actually be asleep. Also, sleeplessness can happen due to other reasons as well, but when someone doesn’t feel sleepy, they tend to move to their smartphones to keep them busy and that’s when things get worse.

How can parents solve teens’ poor sleep that happens due to excessive mobile phone use?

Knowing that smartphones are a real deal, it is time to do something about it, because clearly, it is messing with your sleep. Obsessive mobile using is so common nowadays that even kids are not spared. They have got to play PubG, they want to check out the newly launched apps, and then there come the endless chatting apps, where they get to talk to new people.

But here are a few things you can do to keep your teens away from excessive mobile phone use:

    1. No mobile phone during bedtime

There are studies conducted, which states that mobile phones should never become the best friend of your kids, particularly during bedtime. Make a rule at home where everyone goes to sleep at the same time and leaves their smartphone behind. Of course, the first new nights will be difficult, but eventually, everything will be alright.

    1. Use an alarm clock instead

Don’t let the smartphone rule your world. To wake up in the morning, buy an alarm clock instead. The first thing that we do in the morning is to check our mobile phone. This routine needs to break.

    1. No-mobile phone meal zone

While having a meal together, make sure that no one uses their cell phone while eating. Make sure that you pass on this message to the teenagers as well.

How can Famisafe help?

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Famisafe is a robust parental control application, which comes with tons of features. The best part about parental apps is that it lets you keep a track on what your kid must be doing with their mobile phone. As parents, it becomes your responsibility to keep an eye on why your kids are getting addicted to their mobile phones. This is what Famisafe allows you to do.

Get 3 free days trial from Google play and app store

  • Web Filtering
  • Location Tracking & Geo-fencing
  • App Blocker & App Activity Report
  • Screen Time Limit & Schedule
  • Explicit Content & Suspicious Photos Detection

Its superb features:

App Blocker

Now, you have got the power to block apps, which your kids might be getting addicted to. There is an end number of apps available both in Android and iStore. They might be spending their night playing some online games with random strangers. Block them so that they can sleep at night.

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Activity Report

Famisafe gives you a frequent update about what your kid might be doing with their mobile phone. This way, you will get to have a thorough understanding of their obsessive mobile usage behavior.

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Screen time tracking and smart scheduling

Don’t want your teen to use their mobile phone at night, then how about scheduling a screen time usage? This way, you will get to set limits on their mobile phone usage and they will get better sleep at night and concentrate more on studies as well.

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Obsessive mobile phone usage is one of the main reasons why teens of today are getting sleep deprived. This habit will harm your kid and sleeplessness can cause many physical and mental health issues too. That’s why consider Famisafe, the best parental control app and keep track of your child’s mobile phone usage and control it.

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Moly Swift

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