Page 78 - (DK) Help Your Kids with Growing Up: A No-Nonsense Guide to Puberty and Adolescence

76 HEALTH Y BOD Y

Sleep SEE ALSO
‹
‹ 14–15 Teen brains
20–21 Mood swings
Teens need eight to nine hours’ good-quality sleep every night to Positive mental health 82–83 ›
develop their bodies and brains. A good night’s sleep re-energizes Stress 92–93 ›
the body, and improves learning and memory.

The importance of sleep
Sleep is vital, especially during puberty when a teen’s body and brain are
undergoing massive changes. Sleep functions as a period of rest, and also
as a time for the body to carry out a number of processes. Good-quality
sleep strengthens the immune system, aids muscle development,
maintains hormonal responses, and boosts mental well-being.
◁ Bedtime
Having a regular routine
before going to bed, with
▽ An early night comfortable clothes and
Good sleep is not just about the number of hours a teen gets each comfort objects, will
night, but also the quality of their sleep. To improve sleep quality, encourage tweens and
the bedroom should be a serene space, free from clutter.
teens to feel tired.

Shut out street light, as darkness
encourages the production of
melatonin, a hormone that
promotes restful sleep.

Establish a relaxing
pre-sleep routine, such Keep studying and other
as reading or meditating daytime activities for the
to relax the body. rest of the house.

Introduce a sleep
pattern by going to
bed and waking up
at roughly the same
time each day.

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