Screen agers and sleep woes

NEW RESEARCH has revealed the average Victorian teenager isn’t getting enough sleep due to smart phones, caffeine and stress.
The VicHealth and the Sleep Health Foundation report found the average teenager only got between 6.5 and 7.5 hours of sleep a night — well under the recommended 8-10 hours.

This is seriously impacting their mental wellbeing, with increased rates of depression, anxiety and low self-esteem among sleep-deprived teens.
The study also found teens who put down their smart-phones an hour before bed gained an extra 21 minutes sleep a night and an hour and 45 minutes over the school week.
VicHealth CEO Jerril Rechter said not getting enough sleep was a serious health issue for many Australian teenagers and young people.
“Not getting enough sleep can really mess with all of us but young people in particular are at risk of a range of mental health issues such as depression, anxiety, low self-esteem and mood issues,” Ms Rechter said.

The Sleep and Mental Wellbeing study also found two-thirds of teenagers (66 per cent) reported at least one symptom of a sleep disorder such as insomnia; sleep problems during childhood and adolescence are predictive of depression later in life; up to (66 per cent) of young Australians experience symptoms of insomnia and teenagers slept up to 90 minutes more on weekends due to being able to wake up later.

VicHealth CEO Jerril Rechter said not getting enough sleep was a serious health issue for many Australian teenagers and young people.

“We know that the increasing time teens spend on screen-based devices is making it really tough for many to get to sleep. There’s no denying that devices are a part of our life, but our research found a simple step like putting away your phone an hour before bed can lead to more sleep and quality sleep,” she said.

Sleep Health Foundation Chair Professor Dorothy Bruck said there were simple steps teenagers and their families could take to enjoy better sleep.

“Teens need more sleep than older people, yet we know most of them aren’t getting enough,” Mr Bruck said.

“Using technology before bed, caffeine and stress all contribute to later bed times and sleep problems in teenagers and young people.

“There are things teens and their parents can do to get more sleep. During the day try to be physically active and socialise with friends and family. At night set a regular bedtime and read a book or magazine instead of scrolling through social media right before bed.”

The reports top tips for sleep include:

• Set a regular bedtime and wake up time
• Try to relax before bed – mindfulness activities like meditation or gentle yoga may help
• Avoid stimulants in the evening like coffee, tea, soft drinks and energy drinks
• Set up a comfortable sleep environment
• Try to switch off screens an hour before bed – instead read a book or listen to music
• Get active during the day
• Try to spend time together as a family in the evening

The Sleep and Mental Wellbeing report is available at vichealth.vic.gov.au/sleep

More information about sleep health is available at sleephealthfoundation.org.au/