Sleep

Getting adequate sleep is crucial for young people and adults. Poor sleep may increase a child’s risk for developing mental health disorders such as Opens in a new tabanxiety or Opens in a new tabdepression, or make their symptoms worse. It can interfere with impulse control, decision-making, and school performance. Inadequate sleep can also make adults vulnerable to mental and other health conditions.

Sleep problems are common in people with anxiety, depression, bipolar disorder, and ADHD. Sleeping poorly on a regular basis can set the stage for negative thinking and emotional vulnerability, while sleeping well helps foster mental and emotional resilience.

So, how much sleep is enough? What each of us needs to feel refreshed and alert varies. Generally, adults need at least seven hours of sleep per night, grade school-aged children need nine to 12 hours, and teens need eight to 10 hours.

Five tips for better sleep

• Schedule sleep as you would any other activity. Block off time for sleep and stick to it.
• Follow the same routine every night, including weekends and vacations.
• Start bedtime routines 30 to 60 minutes before sleep, including shutting off screens.
• Keep bedrooms dark and cool.
• Get enough physical activity during the day and use relaxation techniques to wind down in the evening.

If you or your child regularly have trouble sleeping, talk to your health care provider. Addressing sleep issues may help relieve symptoms of co-occurring mental health conditions like depression or anxiety.

For tips on talking to your teen about the importance of sleep, read Opens in a new tabHow to Help Teenagers Get More Sleep from Child Mind Institute.