Tip of the Week: Ditch your phone overnight; opt for an alarm clock instead

Want to feel more balanced, engaged, and optimistic?  Start with sleep.  

Mental health experts agree: sleep is the “glue of mental health”. It affects mood, focus, and performance more than we might realize. Studies show that just one week of sleep deprivation can lower mood to levels comparable with clinical depression.  

How much do we need? 

  • 9-10 hours for middle schoolers

  • 8-9 hours for teens

  • 7-8 hours for adults

So how can you make sure you and your family are getting enough quality sleep?

Pro-Tip: Charge your phone outside your bedroom overnight.  

Our phones are a big barrier to a good night’s sleep, especially for adolescents. Even with “Do Not Disturb” on, studies show that simply having a phone within reach affects both the quantity and quality of our sleep.

Use an alarm clock: If you use your phone as an alarm, try switching to an old-school alarm clock.  

Set a phone curfew: Agree on a time for phones to be out of your kids’ rooms and charging.

Make it a family challenge: If your kids resist (especially older teens), try it as a family challenge for a week and see how it goes. 

Want to learn more about the importance of sleep for teens and how to help them get more?

Check out these resources:

Teens & Sleep - the Cost of Deprivation, Child Mind Institute

Encouraging Good Sleep Habits, Child Mind Institute

Tweens, Screens & Sleep, NPR

Why Your Phone Doesn’t Make for the Best Alarm Clock, CNN

The Sleep Deprived Teen, by Lisa L. Lewis