1 in 3 teenagers have experienced sleep issues during lockdown...
Based on research carried out by Dreams
The pandemic has been difficult for everyone but teenagers have been really hard hit - at a crucial time in their development they have been isolated from friends and missed out on face to face education. In addition to that, some interesting research from Dreams has found that 68% of teenagers have struggled with poorer sleep health since the start of the pandemic. Dreams spoke to 2,000 teenagers aged 13 - 17.
Some other key findings from the research were that:
25% have struggled to sleep through the night.
45% are not getting the recommended amount of sleep per night (NHS England recommends that teenagers should get between eight to 10 hours per night).
Only 1 in 4 teenagers have talked to their parents about the difficulties they're having with sleep.
One in five said they have sought advice from a doctor/counsellor, or used medication such as sleeping pills or CBD.
1 in 5 teenagers has dreamt more vividly during the pandemic, with their dreams centring on concerns over the health of a family member with COVID.
41% of teens can't sleep at night due to screen time.
56% of teens go on social media in bed.
When asked about the root cause of their anxiety over the last year, the results showed that teens were most anxious about their education, such as fears surrounding their future prospects (49%), the shift to remote learning (54%) and changes to exam timetables (36%).
However, despite all of this over half of the teenagers knew the importance of better sleep for their wellbeing and were open to working on it.
Dr Julie Smith, Clinical Psychologist said “Teen routines have been overhauled throughout the pandemic. They’ve had no control on their schooling, let alone the wider concerns many have felt towards their education and prospects in the long-term. Coupled with increased isolation, and an over-reliance on tech, it’s not a surprise that teens have found it hard to switch off, wind down and get to sleep.”
“This is concerning, especially as their routines have been overhauled again. Sleep is a really important part of overall good health and mental wellbeing, especially for young people. It’s how our bodies rationalise our experiences and enable us to return to a calm, more meditative state.
Dr Smith also shared some great tips to help teens get better sleep:
Keep a worry pad:
One of the biggest problems young people have in struggling to sleep is actually due to a struggle in switching off. This is because, after days of distractions, their worry thoughts only begin to creep in when they’re going to sleep. These thoughts, in turn, can trigger their stress response which prevents them from falling asleep as a result.
One way for teens to stop worrying and start relaxing is to keep a worry pad next to the bed. My advice would be that if you start to worry, note it down. These notes will essentially become your to do list; a list that you can refer to the next day with a fresh mind, so that you can think more clearly, problem-solve and get them off your mind before you next hit the pillow.
Switch off the screens:
The combination of lockdown and winter has meant that most young people have had to spend much more time at home. There has been little else to do than sit in their rooms and go on screens, gaming or social media.
The problem with this is that our circadian rhythm (our internal clock that tells us when to fall asleep and when to wake up) is governed by changes in light. It is actually the most direct way to adjust our sleep patterns. Whilst exposure in the day from blue light doesn’t have a big impact, exposure in the evening does. It sends signals to your brain that it’s the morning time, thereby acting to shift your internal clock so that it’s more difficult to fall asleep and probably more difficult to wake up the next day too.
At times like these, I’ve no doubt that it can be really hard to feel like you’re the only one switching off screens earlier in the evening. Why not set a screen-free pact with friends or share the idea with your parents so that they can help you sustain it. Alternatively, arrange to chat online during a certain time frame and after that – try to switch off and wind down. Try a new screen-free hobby or spend time with your family doing something else that you enjoy.
Give caffeine a cut off:
It’s common to pick up an energy drink or a cola on the way home from school, but these drinks can cause all sorts of problems - especially when it comes to sleep patterns.
High levels of caffeine in these drinks can cause you to feel jittery and mimic the signs of anxiety, so you might often notice that your heart is pounding or you start sweating. At the same time, caffeine also blocks the receptors in your brain that let you know when you’re getting tired. If you take it late in the day, it could therefore stay in your system Caffeine for several hours and prevent you from being able to fall asleep at the time you need to.
If you are struggling with sleep, check your caffeine intake and try to avoid energy drinks that can be very high in caffeine, for something caffeine free. Try not to consume any caffeine after the school day if you can, opting for an alternative drink that won’t disrupt your ability to fall asleep. The same also goes for sugary drinks and food – the earlier you stop consuming them the better when it comes to your sleep health.
Prioritise social support
One of the ways young people have been particularly impacted by lockdown is through isolation from friends that they might normally share their worries with. This is concerning, especially because young people need social support more than ever in times of change.
Good quality relationships and regular social support is one of the most powerful tools we have for maintaining good mental health. Loneliness is associated with changes in mood, stress and anxiety – all of which negatively impact on your sleep too.
Make human connection a priority where you can – especially if you have found yourself separated from your close friends at all. Even if it has to be video call, the important part is that you get to speak to someone you trust – whether that is a close friend, an older sibling, parent, or even a teacher.
Get out into daylight
Being in lockdown through winter has meant less exposure to light and less exercise for young people who would otherwise have been walking to school, playing sports in clubs and staying active.
Exposure is a key way in which you can adjust your sleep cycle. In the morning get outside as soon as you can after waking up – even if it just 2-10 minutes in the garden or on the pavement. The early morning sunlight exposure (even on overcast days) will help to set your body clock ticking and determine when you will start to feel sleepy in the evening. Get as much daylight in the day as you can but in the evening, limit light as much as possible. This doesn’t only apply to screen but also to indoor lighting too. Keep them low.
You can find out more about helping teens with their sleep, and more results from the research carried our by Dreams on their website.
The research was commissioned by YouGov on behalf of Dreams with 2,017 13-17 years olds. The survey was conducted between 18th December 2020 - 5th January 2021
For more tween / teenager tips you can read our other blogs here. You might also be interested our webinar guide to Tweens and Teens which you can download here.
Don’t forget that we offer parent consultations should you need support with anything from sleep to behaviour and so much more! Details of the packages we offer can be found here.
We also have a podcast - ‘Newborn to Teen and Everything in Between’ - listen here.