Sleep is vital for everyone, but it’s especially important for young people to support their mental and physical health. However, many still struggle with getting enough quality sleep due to factors like irregular bedtimes and overuse of electronic devices.
The Benefits of Good Sleep handout explains why getting enough sleep is so important. At the top section, it shows how good sleep improves mood, focus, and overall health. The second part of the handout recommends how many hours of sleep are needed for different ages and provides simple tips (on what to do and avoid) to ensure a more restful night.
Consistently following the tips from the handout can help kids and teens feel more energetic and focused. Sticking to a consistent bedtime, even on weekends, can improve sleep quality and help them feel more refreshed.
Caring adults can emphasize the importance of sleep by discussing the benefits of sleep with their children and setting bedtime routines. Creating a sleep-friendly environment at home or lessons on mindfulness can also support better sleep.
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References:
- Gruber, R. (2013). Making room for sleep: The relevance of sleep to psychology and the rationale for development of preventative sleep education programs for children and adolescents in the community. Canadian Psychology / Psychologie canadienne, 54(1), 62-71. https://doi.org/10.1037/a0030936
- Hoyt, L. T., Maslowsky, J., Olson, J. S., Harvey, A. G., Deardorff, J., & Ozer, E. J. (2018). Adolescent sleep barriers: Profiles within a diverse sample of urban youth. Journal of Youth and Adolescence, 47(10), 2169-2180. https://doi.org/10.1007/s10964-018-0829-2
- Simon, S. L., Ware, M. A., Bowen, A. E., Chandrasekhar, J. L., Lee, J. A., Shomaker, L. B., Gulley, L. D., Heberlein, E., & Kaar, J. L. (2022). Sleep moderates improvements in mental health outcomes in youth: Building resilience for healthy kids. American Journal of Health Promotion, 36(5), 772-780. https://doi.org/10.1177/08901171211068455
- Tan, E., Healey, D., Gray, A. R., & Galland, B. C. (2012). Sleep hygiene intervention for youth aged 10 to 18 years with problematic sleep: A before-after pilot study. BMC Pediatrics, 12(1). https://doi.org/10.1186/1471-2431-12-189
- Teens and sleep: Why you need it and how to get enough. (2008). Paediatrics & Child Health, 13(1), 69-70. https://doi.org/10.1093/pch/13.1.69
