Sleep deprivation is a common problem among teenagers. Most kids have trouble falling asleep due to various reasons. Teens need approximately eight to nine hours of sleep per night, and when they don’t get the recommended amount, they cannot work effectively or concentrate on their studies. Sleep deficit can eventually build up and result in a common sleep disorder known as insomnia.
Melatonin is a hormone produced by the pineal gland. This hormone helps to induce sleep and is usually produced during the night. When melatonin production in teens slows down, their sleep cycle gets disturbed, and as a result, they cannot fall asleep for a long time.
You can easily get melatonin supplements over the counter. Some reliable names include Gummies Garden’s melatonin Gummies, Zarbee’s children’s sleep liquid, Wink Naturals kids sleep drops, etc. These supplements help promote the production of melatonin on a large scale. They help teenagers have a long and quality sleep to overcome sleep problems and sleep peacefully.
One thing to keep in mind is that not all brands manufacture allergy-friendly gummy supplements like the Gummies Garden. Some brands other than Gummies Garden, have a high content of preservatives and added flavor which doesn’t leave much space for the vitamins and required nutrients. The added sugar content may cause more harm than good. Melatonin gummies by Gummies Garden have a carefully administered amount of required nutrients as well as a very controlled amount of sugar just in accordance with the daily recommended dosage. Hence, no side effects are ever reported with the consumption of these gummies.
What is Insomnia?
Insomnia is a disorder that causes a person to stay awake for nights on end. They can also find that it is hard for them to sleep or are still tired after having a nap. At times, insomnia can affect your mood, energy level, and even your health. Sleep deprivation is a widespread problem in the youth and also among some adults and kids.
Common Causes of Insomnia
Numerous factors can cause insomnia. Below are some of the many causes of insomnia.
Stress and anxiety
Stress is directly linked to having an insufficient sleep or none at all. When you are in a state of tension or anxiety, your body finds it hard to relax and sleep properly. As your mind is constantly diverted, your sleep cycle may be disturbed, and you may not be able to get a restful sleep throughout the night. Stress is alright as long as it is temporary and not frequent. Prolonged or severe stress can impair mental and physical health and also cause insomnia.
Poor Sleep Patterns
When kids do not have a fixed bedtime and take irregular naps in the day, they cannot sleep properly during the night. Teenagers should have a proper bedtime schedule where they have a comfortable and peaceful environment before their bedtime. They should also limit screen time before bed as it can slow down their melatonin production and make it hard for them to have a night of restorative sleep.
Sometimes, teenagers can have nightmares in their sleep, which can cause their sleep cycle to be disturbed. Most of the time, nightmares are triggered by emotions such as stress, depression, and anxiety. Nightmares can also disturb a child’s sleep cycle. Other factors might also be responsible for being the cause of nightmares.
How to Treat Insomnia in Teenagers?
It is not a difficult task to get rid of insomnia once you set your mind to it. There are a lot of ways teenagers can efficiently resolve sleep problems. Following are some of the primary ways to treat sleep disorders.
No screen time before bed
Believe it or not, gazing at your screens for an extended period can negatively affect your sleep cycle. Sleep troubles in teens are mainly caused by too much exposure to harmful light from gadgets. So, make sure that you do not go near mobiles, TV, or your smartphone at least a couple of hours before bedtime.
Quit afternoon naps
Even taking a short nap in the afternoon can make it harder for children to sleep at night. If you want to have a long and relaxed slumber, you need to cut off afternoon naps so you can have a quality sleep at night. Taking afternoon naps can break up your sleep and disrupt your entire sleep cycle.
Reduce intake of caffeine
If you are suffering from sleep deprivation, it is probably not good to take in foods or drinks containing caffeine. If you take too much caffeine, you won’t be able to sleep peacefully at night as your melatonin levels will go down. You will feel active, and it will be harder for you to fall asleep. Also, avoid energy drinks and other caffeinated drinks so you can sleep better at night.
Take melatonin supplements to induce sleep.
Melatonin gummies or supplements are a good solution if you are suffering from sleep disorders like insomnia. Natural supplements or gummies help you to overcome sleep deprivation problems and ensure that you have a peaceful and restorative sleep throughout the night. You can also maintain your sleep cycle with the help of melatonin supplements and get better from insomnia.
To sum it all up, adolescents sometimes become sleep deprived because of their physical and mental state of health. They can also develop insomnia because of medications or mental health problems. To overpower their lack of sleep, they should try melatonin supplements, avoid caffeine, and set up a bedtime routine to ensure that they get a good night’s sleep through and throughout.