1. Levels of distress & illness among students in UK 'alarmingly high‘ (
Students reported high levels of anxiety, with 42.8% often or always worried. Almost nine in 10 (87.7%) said they struggled with feelings of anxiety – an increase of 18.7% points on figures – and a third (33%) reported suffering from loneliness often or all the time.
More than one in five (21.5%) said they had a current mental health diagnosis, most commonly depression (10.2%) and anxiety disorders (8.4%). The stigma surrounding mental illness persists however, with more than three-quarters (75.6%) concealing their symptoms from friends.

3. Why it matters and how teenagers can get enough
Specialist Senior Practitioner Educational Psychologist
Founder and Sleep Psychologist at happysleepers.co.uk
SLEEP
Why it matters and how teenagers can get enough

4. Adolescent sleepiness may contribute to future crime
Hospital attendance in England for children under 14 with sleep disorders x3 in the last decade
Sleep: Why it matters and how teenagers can get enough

5. How is teenage sleep different?
In the presentation
What is sleep?
How is teenage sleep different?
The importance of sleep for teenagers’ physical, mental and emotional wellbeing
How to sell sleeping well to teenagers
Practical tips to take away for teenagers and parents
Sleep: Why it matters and how teenagers can get enough

6. What is the impact of a lack of sleep?
What is sleep?
What is the impact of a lack of sleep?
Sleep: Why it matters and how teenagers can get enough

7. Hypnogram
Sleep: Why it matters and how teenagers can get enough

8. Risk of Obesity Increases
Impact of lack of sleep
Lack of sleep or poor quality sleep impacts on your mental and physical well being
Risk of Obesity Increases
Moodiness irritability and depression exacerbated
Daytime sleepiness
Impaired Learning
Sleep: Why it matters and how teenagers can get enough

9. National Sleep Foundation’s Sleep Duration Recommendations 2018
Age
Recommended hours
May be appropriate
Not recommended
Teenagers
14-17 years
8 -10
7-11
<7 hours >11 hours
Young Adults
18-25 years
7 -9
6-10
<6 hours >11 hours
Adults
26-64 years
7-9
<6 hours >10 hours
Older Adults
≥ 65 years
7-8
5 to 6 hours
9 hours
<5 hours >9 hours
Sleep: Why it matters and how teenagers can get enough

10. Rapidly changing bodies Emotional regulation changes
Teenage sleep is different
A teenager’s sleep pattern is different from children and adults
The circadian rhythm alters
Teenagers are more susceptible to the effects of light
On average hours sleep per night needed
Less than 8.5 hours may affect physical and mental health
Rapidly changing bodies
Busy schedules
Active social lives
Emotional regulation changes
Sleep: Why it matters and how teenagers can get enough

11. Restricted sleep on school nights Difficulty initiating sleep
Teenage sleep
Shift in circadian rhythm/body clock is like a jet lag effect and creates problems:
falling asleep
sleeping less
difficulties waking in the morning
Tech
Restricted sleep on school nights
Cumulative sleep debt
Difficulty initiating sleep
Late to Bed
Sleep: Why it matters and how teenagers can get enough

12. General Tips for Teenagers’ Sleep
Try to keep timings of going to bed and getting up the same and avoid lie-in at weekends (!!)
Keep a sleep diary
Have a good meal, but not close to bedtime
Time-table homework, not too near to bed-time
Check temperature of room,
bedding, lighting
Get out into natural light
Avoid stimulants after lunchtime
Avoid alcohol within six hours of bedtime
Avoid cigarettes / nicotine
Avoid having a nap during the day
Do any stimulating activities
[eg exercise, TV, computer games]
earlier in the evening
Sleep: Why it matters and how teenagers can get enough

13. FOMO! Fear Of Missing Out Technology….
Blue light from screens affects sleep
Interactive technology affects sleep more than passive devices
Studies shows clear evidence linking technology with sleep problems
FOMO!
Fear Of Missing Out
Sleep: Why it matters and how teenagers can get enough

14. Top Tips for Teenagers’ Sleep: before bedtime
Switch off TV, computer and phone
Have a bath, wind down, and chill out
Read or listen to relaxing music
Try a relaxation technique
Sleep: Why it matters and how teenagers can get enough

15. A Psychological Approach to Sleep
Sleep: Why it matters and how teenagers can get enough

16. A psychological approach to sleep
Mindfulness
Research shows this is an effective approach to use at night if you can’t sleep and you feel stressed/worried
Insomnia = stress switch is turned on = fight/flight mode
ACCEPT difficult thoughts rather than fighting them
Be non-judgemental, observe thoughts
Practise during the day will build neural pathways
Sleep: Why it matters and how teenagers can get enough

17. Raising the issue of sleep effectively with teenagers
Make a time to talk about sleep
Ask their opinions
Explain the importance of sleep – motivate them
Show you understand how it differs in teenagers
Demonstrate you understand teenage brains
Discuss strategies to manage obstacles to getting a good nights sleep
Sleep: Why it matters and how teenagers can get enough

18. The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows
Books and Journals
The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows
Wood B et al. Light Levels and duration of exposure determine the impact of self illuminous tablets on melatonin suppression. Appl Ergon 2013:44 (2):237-40
Kelley P, Lackley SW, Foster RG, Kelley J Syncronizing education to adolescent biology: ‘Let teens sleep, start school later’ Learning, Media and Technology 2014
Cheung CHM et al Daily Touchscreen use in infants and toddlers is associated with reduced sleep and delayed sleep onset. Sci Rep 2017
Sleep: Why it matters and how teenagers can get enough

19. Sleep Diary Name of Young Person: Date/Day of the week: MONDAY TUESDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Time woke in morning
If nap taken in day, time & length of nap(s)
When (timings), how and where you started preparing for bed in evening
Time went to bed in evening
Time went to sleep
Time(s) woke in the night
What you did
Time went to sleep again
Comments 

20. 1. Humans are the only mammal that willingly delays sleep
Quiz – True or False???
1. Humans are the only mammal that willingly delays sleep
2. When you sleep, your body and brain shut down in order to rest
3. As I get older, I can go to bed later
4. I can miss out on a few hours sleep and make it up at the weekend
5. Going without sleep for a long period of time can make you hallucinate
6. Not getting enough sleep will affect how I do at school
7. Snoring is annoying but it doesn’t affect your sleep
8. Sleep helps you grow
9. Getting enough sleep will help you avoid obesity
10 . Studying late at night works well before an exam
Sleep: Why it matters and how teenagers can get enough

21. What are the main changes I’m going to make?
Sleep Plan
What are the main changes I’m going to make?
What will this look like in detail?
How am I going to make sure that these changes happen?
Review of actions
Sleep: Why it matters and how teenagers can get enough