my teen is so tired
Our teens need between 8-10 hours of sleep every night… do you think your teen is getting that much? If they’re not, there are some things we can do to support them.
Research tells us that when we’re tired, we have less energy (I don’t think you need a research paper to tell you that!), which means that our appetite is increased so that we eat more so we have the energy to do the things we want to do. Now that you know this, let me throw in another layer.
Our teens are going through a significant time of physical and emotional development. Their body also needs energy to do that. in fact, they need 20% more energy than they did when they were a child.
So we have two things here – sleep deprived teens, and growing teens. So, what can we do?
First things first, we will not be saying to them, “how can you still be hungry you just ate!” because chances are they ARE hungry and us calling that into question can impact their ability to trust the messages their body is sending them and can also lead to experiences of food guilt. Here are three ways to gently support them:
1. Encourage them to tune into their hunger and to honour that feeling
Hunger feels different for each of us, so letting them know what cues indicate hunger can be really helpful. It can present as a grumbling stomach, lightheadedness, lack of motivation, struggling to concentration, a sore stomach or even a light headache. Encourage them to eat when this cue arises.
2. Modify their sleep routine in a REALISTIC way
We can encourage them to practice some sleep hygiene. Can they pop their phone away a little earlier, read for 10 minutes before bed or get some sunlight in the morning to support their sleep wake cycle.
3. Focus on what you can ADD to their diet
Encourage them to add things that will fill up their energy tank such as starchy carbohydrates like bread, pasta, potatoes, pumpkin, and sweet potatoes and to ADD in a source of protein so that their energy can last a little longer. Here are some combinations to try:
Basic porridge: BANANA (carbohydrates) + ROLLED OATS (slow releasing carbohydrates) + PEANUT BUTTER (protein and fats) + CINNAMON (balance their blood sugar)
Pasta bolognese: WHOLEMEAL PASTA (slow releasing carbohydrates) + PASSATA (carbohydrates) + CHICKPEAS OR BEEF (protein) + CHEESE (protein and fats)
Wrap: WHOLEMEAL PITA (slow releasing carbohydrates) + HUMMUS (protein) + CHICKEN OR TOFU (protein) + avocado (fats) + SALAD AND VEG (carbohydrates)
English muffin: WHOLEMEAL ENGLISH MUFFIN (slow releasing carbohydrates) + AVOCADO (fats) + FETA (protein)
Trail mix: POPCORN (carbohydrates) + NUTS AND SEEDS (slow releasing carbohydrates and fats) + DRIED FRUIT (carbohydrates) + DARK CHOCOLATE (carbohydrates) + CINNAMON (balance their blood sugar)
None of these things are revolutionary and that’s a good thing – sometimes what is basic is what is best. Please know that if your teen is experiencing a lot of tiredness that it is very normal. They are under high stress at work, trying to balance study with seeing friends and playing sport/dance/music and they want time to unwind too. Doing your best to encourage habits to support them that are realistic. They don’t have to do them all at once, take it one step at a time.
If you’re looking for easy and delicious recipes for your teen to bring to school that will give them LOADS of energy, you can download our teen lunch box eBook for all the inspiration you need!
