Simplify Your Child's Schedule
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Often, we hear our children and adolescents say they are tired, or we see them catching a nap whenever they can. If they sleep all night and even take naps, then why do they still say they are tired or lack energy? One answer is simple: overscheduling.
Many times, our children are physically busy getting to school, home from school, or to an extracurricular activity, an outside activity or job. They're also mentally busy from the demands and pressures for academic success and social acceptance, not to mention unrealistic social media expectations. All of these can significantly impact the amount and quality of sleep they are able to get each night. One bad night of sleep can quickly compound, and before anyone notices or intervenes, weeks or months have passed.
An article published in the Neuroscience Biobehavioral Review discussed studies showing that by the time children start sixth grade, continuing through high school, they lose an average of 90 minutes of quality sleep each weeknight. This is mostly due to an increase in the physical and mental demands of academics, activities and other responsibilities.
The same article shows that progressive, compounded sleep loss directly results in an increase in negative moods, depressive thoughts, feelings of hopelessness, anxiety and poor emotional regulation. It can have a direct effect on their school attendance, alertness in class and behavioral problems.
How Can Parents Help?
We need to be more cognizant of the expectations we are putting on our children in middle school and high school. Of course, we have dreams, desires, and expectations for our children’s future; however, we need to protect their mental health while they learn to balance all the demands and pressures they encounter each day.
We can help our children build basic, simple sleep routines, such as a routine bedtime and wake time, limiting screen time within 45 minutes of sleep, supporting a sleep environment free from overwhelming noise, light, and distractions, and discouraging napping after school.
We need to provide a home environment and parental relationships that allow our children to feel comfortable expressing their needs or their feelings of overwhelm, sadness, stress or anxiety. We should help them feel comfortable asking for help without criticism or even asking for a night off from extra activities. Children and adolescents need adequate and consistent sleep to help support their learning, memory, focus and emotional regulation.
If you are concerned about your child's mental health, please give us a call at 817.997.4525 or visit CharisBH.com today!
