Getting teens to establish healthy sleep habits can be a challenge for parents. Inadequate sleep can lead to poor mental and physical health, including lower grades and engagement at school, and difficulty with emotional regulation. It is important to create rules and routines that will help your teenage daughter or son get enough sleep every night.
Healthy sleep habits start with a consistent sleep schedule. Teens do best when they go to bed around the same time every night and wake up around the same time every morning, even on the weekends. A sleep schedule should be adjusted for an earlier bedtime during school days, when packing a lot of activities and homework in the afternoons and evenings.
In the hours leading up to bedtime, avoid phones, tablets, and other screens. Teens should also avoid strenuous physical activities and caffeine in the evenings. Creating a peaceful, dimly-lit environment is also important for promoting restful sleep.
Set Bedtime Rules
Parents should set clear and consistent rules for bedtime that include a specific wake up and shut off time for devices, televisions, and computers. An activity log can help teens track their nighttime activities and decide what can be eliminated from their routine to make sufficient time for sleep.
Adequate sleep is particularly important for teenagers who are engaging in challenging activities, like playing sports. It is important to model healthy sleep habits for your teen by setting an example with an unplugged bedtime routine and maintaining a consistent sleep schedule. Make sure your teen knows the link between sleep and performance in all areas of their lives.
Create a Sleep-Friendly Bedroom Environment
In order to get enough restful sleep, it is important to create an environment that is conducive to relaxation and sleep. Teens should keep their bedrooms at a comfortable temperature and free from any noise or distractions. Committing to a dark, quiet, and comfortable sleeping environment will help teens drift off to sleep easily and stay in deep sleep for longer.
Teens should also choose the right bedding and pillow for the right level of comfort. Investing in quality bedding and mattress will keep them comfortable and supported while they sleep, essential for promoting a good night’s sleep. In addition, teens should avoid studying or eating in bed to keep their bedroom a haven for reverie and relaxation.
Figuring out just the right combination of factors to help teens get the sleep they need can be challenging. Mutual respect between teens and parents is the key to developing a schedule that works for everyone.
Allow Adequate Time for Sleep
By starting the day early and leaving enough time for teens to relax before bedtime, teens will be less likely to stay up late doing homework on school nights. On weekends, monitor your teen’s sleep schedule to ensure they are getting enough restful sleep. Teens need 9-10 hours of sleep every night to restore and rejuvenate their bodies for the day ahead.
Find Time for Relaxation Before Bed
- Read books
- Listen to calming music
- Meditate
- Practice deep breathing exercises
- Write in a journal
Creating a healthy sleep routine is essential for teenagers. Establishing and enforcing rules and setting up an ideal sleep environment will help teens get the restful sleep they need and live a better and healthier life.