Moving into the new year, you are probably hearing resolutions about eating healthy, losing weight or exercising more. While diet and exercise are important, one wellness area that most teens and adults tend to overlook is sleep. We forget that sleep is one of our most basic human needs. Your body needs sleep in order to function properly. Most adults need at least 7-9 hours of sleep, while teens need 8-10 hours.
Here are a few simple tips that I have found to be helpful for both myself and my clients to ensure a better night’s sleep:
- Make sure your bedroom is a place for rest. Feng Shui teachings advise keeping anything work related (homework, computers, etc) out of the bedroom. Why? So that your bedroom is an environment conducive to sleep–not work. On that note, unplug! Put the phone, iPad, and laptop on the other side of the room. Electronics can be a major distraction to both kids and adults. Also, decluttering your bedroom can be a great way to create a more peaceful space.
- Give your body some time to slow down. Avoid vigorous exercise at least 2 hours before bedtime and steer clear of caffeinated beverages in the afternoon.
- Bring it back to your five senses:
Sight:
Darkness is key. Research shows that darkness induces melatonin production. Melatonin is a hormone that helps control your sleep and wake cycles. You can use an eye mask or purchase blackout curtains for the bedroom to ensure complete darkness.
Sound:
Some people sleep better in silence, others may relax to the sound of white noise or a fan. Calming music with no words can help lull you to sleep. If your phone is not too much of a distraction, there are some helpful apps that use guided imagery and sounds to calm your mind (“insight timer” and “relax melodies” are great).
Touch:
Invest in something soothing to the touch- silky PJ’s, a soft blanket or special sheets. Make your bed a comfy place to be. Also be sure the temperature is right for you. Everyone is different. Some prefer to cooler temperatures and other people enjoy the comfort of a heated blanket. Find what works for you!
Taste:
Try drinking a warm beverage before bed. Hot (non-caffeinated) tea or warm milk with honey can have a relaxing effect on your body. Several foods can naturally increase melatonin production including tart cherry juice and bananas.
Smell:
Finally, my personal favorite way to unwind and relax, essential oils!! Lavender, Chamomile, Bergamot, Sweet Orange and Ylang Ylang are a few of my favorites. Essential oils can be added to water in a diffuser or you can simply rub some on your temples or under your nose before bed.
See what works for you and let me know what you think!
Schedule your free 20-minute phone consultation today to see if you or your child could benefit from the extra support that therapy can provide.
For further reading on sleep, check out this TED talk https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep
Tips on sleep hygiene from American Sleep Association https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/
Let’s be real. Your kid is using her phone for more than just texting these days. 90% of the teens who I have worked with have had phones with internet access, thus access to endless social media sites and other apps for communicating with God knows who. In addition to the risk that meeting strangers online can pose, “Studies show that repeated exposure to negative postings can trigger or exacerbate symptoms of mental illness” (drjuliehanks.com). The truth is–and I am saying this from years of experience getting into this battle with teens–those who are suffering from a mental health diagnosis like anxiety or depression will be more sensitive to negative comments or images posted online. Teens, in general, tend to be more impressionable than adults and more likely to be affected when they feel judged by their peers. In developmental terms, this can be completely normal. BUT add adolescent plus mental health diagnosis or sensitive personality and this could equal a big problem. By no means am I bashing social media. Social media can be a great tool for keeping in touch, self-expression or delving deeper into hobbies or interests. I actually love social media but giving a child whose brain is not fully matured free reign and access to anything on the internet can be extremely dangerous and even addictive.
Finding out your child has been self harming can be one of the most terrifying experiences. The first reaction for most parents is anger. You might ask yourself “Why is this happening?”, “Who is responsible?” You might even blame yourself or your partner. Being confronted with the reality that your child is intentionally hurting herself is a scary one.