{"id":23228,"date":"2022-04-26T09:30:57","date_gmt":"2022-04-26T16:30:57","guid":{"rendered":"https:\/\/www.embarkbh.com\/?p=23228"},"modified":"2024-02-27T10:38:15","modified_gmt":"2024-02-27T17:38:15","slug":"sleep-anxiety-what-parents-need-to-know","status":"publish","type":"post","link":"https:\/\/www.embarkbh.com\/blog\/anxiety\/sleep-anxiety-what-parents-need-to-know\/","title":{"rendered":"Sleep Anxiety: What Parents Need To Know"},"content":{"rendered":"\n
While many teenagers struggle with developing and maintaining good sleep habits, some are also dealing with another difficult issue: sleep anxiety. It can take several forms, but it all boils down to a basic premise.<\/p>\n\n\n\n
“Sleep anxiety can be defined as a feeling of fear or stress about falling asleep or staying asleep,”<\/strong> said Jordan Cornwell, a therapist and certified rehabilitation counselor at Dragonfly Transitions<\/a>, a young adult transitional living program.<\/p>\n\n\n\n This stress<\/a> and worry then makes it even harder for your teenager to get the healthy rest they need.<\/p>\n\n\n\n If your teen has sleep anxiety, it’s important to understand the issue as well as the best ways to treat it.<\/p>\n\n\n\n Most teenagers don’t get enough sleep, with less than eight hours a night, according to a 2020 study published in the International Journal of Environmental Research and Public Health<\/a>. The Centers for Disease Control and Prevention<\/a> recommends that teens ages 13-18 get eight to 10 hours of sleep per night.<\/p>\n\n\n\n According to a study on sleep quality and mental health in the PLOS Medicine<\/a> medical journal, the link between mental health and sleep is bidirectional. In other words, teens with anxiety<\/a> often struggle with getting enough sleep, and teens who don’t get enough sleep are more likely to develop sleep anxiety.<\/p>\n\n\n\n “Regularly not getting enough sleep causes sleep deprivation,” Cornwell said. “This is rest that you cannot ‘catch up on.’ It can have dramatic effects on a teen\u2019s mental and physical health and academic performance. Concentration, poor grades, anxiety, depression, and even suicidality, among other things, can be linked to sleep deprivation.”<\/p>\n\n\n\n The 2020 International Journal of Environmental Research and Public Health study had similar findings, noting that three areas of daytime functioning are affected by regularly not getting enough sleep: mental and physical health, cognitive and academic performance, and risk-taking behaviors.<\/p>\n\n\n\n Unfortunately, many parents don’t always know what to look for to identify whether their teen struggles with sleep anxiety.<\/p>\n\n\n\n Before looking at symptoms your teen may be experiencing, it\u2019s helpful to understand the causes behind the issue.<\/p>\n\n\n\n Anxiety and chronic stress trigger the release of the stress hormone cortisol. When cortisol levels are too high, it can be difficult to sleep. And not getting enough sleep can increase levels of cortisol. This can be a difficult cycle for your teen to navigate.<\/p>\n\n\n\n Mental health issues<\/a> can also contribute to difficulty sleeping.<\/p>\n\n\n\n “Sleep and psychiatric problems such as generalized anxiety<\/a> can go hand in hand,” Cornwell said. “If you have an anxiety disorder or a sleep disorder, these can both be common causes of sleep anxiety.\u201d<\/p>\n\n\n\n If your child can’t fall asleep or stay asleep due to anxiety, they may exhibit symptoms such as:<\/p>\n\n\n\n Some of the symptoms of sleep anxiety can get in the way of your teen’s daily life. If anxiety or poor sleep quality is affecting your teen’s mental well-being, school performance, relationships, or work life, reach out to a mental health expert or a doctor. These professionals can help make a diagnosis and craft a personalized treatment plan for your teenager.<\/p>\n\n\n\n Along with a doctor’s guidance, there are several ways parents can help teens with sleep anxiety reduce anxiety, relax, and establish healthier sleep patterns<\/a>.<\/p>\n\n\n\n From navigating a breakup to acing an upcoming SAT exam, there could be a lot on your teenager’s mind. In some cases, anxiety from their day keeps them up at night and contributes to trouble sleeping.\u202f<\/p>\n\n\n\n Encourage open dialogue and honest, nonjudgmental conversations that invite your teenager to share what’s making them feel anxious or stressed. Nemours Children\u2019s Health<\/a> points out that talking about feelings is key for teens with anxiety, and your caring relationship with them helps them build inner resilience.<\/p>\n\n\n\n Once you listen to your teen<\/a> and identify the emotional or relational issue they\u2019re struggling with, help them identify proactive techniques that provide predictable structure so they can manage the uncertainty of any events or tasks they\u2019re facing. That will help them not toss and turn all night thinking about their problems.<\/p>\n\n\n\n For instance, you may encourage them to:<\/p>\n\n\n\n Most teens juggle a lot on their schedule, including work, school, and extracurricular activities. This can feel overwhelming, and you can play a powerful role in creating clear routines and schedules for the benefit of their mental health and to address their sleep problems.\u202f<\/p>\n\n\n\n According to a study published in the Journal of Adolescent Health<\/a>, teenagers with consistent family routines experience benefits including:\u202f<\/p>\n\n\n\n In establishing a routine, parents should consider:<\/p>\n\n\n\nSleep Anxiety in Teens: How Common Is Teen Sleep Deprivation?<\/h2>\n\n\n\n
Consequences of Too Little Sleep<\/h2>\n\n\n\n
Causes and Symptoms of Sleep Anxiety<\/h2>\n\n\n\n
Sleep anxiety causes<\/h3>\n\n\n\n
Sleep anxiety symptoms<\/h3>\n\n\n\n
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3 Ways To Help Your Teen With Sleep Anxiety Right Now<\/h2>\n\n\n\n
1. Identify the underlying cause of your teenager’s anxiety disorder, stress, and sleep problems.<\/h3>\n\n\n\n
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2. Establish more routines and structure in your teen’s day to help them sleep better.<\/h3>\n\n\n\n
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3. Encourage healthy sleep habits to address lack of sleep.<\/h3>\n\n\n\n