Train Teenagers – A Parent’s Guide
Sleep training teenagers is a unique challenge for many parents. As they become more independent and physically mature, it’s natural for teenagers to want to have some control over their own schedules and sleep patterns. Parents should consider finding ways to support and guide their teenager’s learning how to sleep in a healthy way.
Parents can support their teenager’s sleep development in a few ways. First, it is important to consider the teenager’s unique biology. Research has found that the circadian rhythm in teenagers may differ from that of younger children or adults. They may find it difficult to fall asleep before 11pm and could naturally wake up later in the morning.
Second, parents can help their teenager by setting consistent sleep rules and expectations. It is important to be understanding while also establishing boundaries. Lastly, it is of the utmost importance to make sure the teenager has an appropriate environment to sleep in, including a comfortable bed, temperature, and the absence of harsh lighting or noisy electronics.
Manage Technology and Distractions
Smartphones, tablets, laptops, TV – distractions are everywhere. Distracted teens often stay up late and can struggle to rise early and get to school on time. Encourage teens to stay off screens for at least an hour before bed. While it’s easy to think of sleep-preventing devices as the enemies, they can also be friends. Some online tools like sleep-tracking apps can help teens learn more about their own behavioral patterns, and can provide valuable feedback.
Develop a Healthy Bedtime Routine
Teenagers should establish a habitual, relaxing routine to prepare for sleeping. When skipped, teens can find it difficult to slow their minds for bedtime. Binding habits to particular times of the day is a powerful way to induce healthy sleep patterns. So encourage teens to do calming activities such as a warm shower, reading, or easy stretching in the evening.
As a precaution, guideline the types of activities teens should steer clear of before bed. While blue-light emitting electronic devices can be difficult to avoid late at night, advise teens not to work on particularly stressful or demanding tasks in the evening before they go to sleep.
Finally, for some teenagers, self-care becomes a greater priority at night. Remind teens that tea, herbal supplements, and massages are great when they are feeling anxious or overwhelmed. But it is important not to create too many habits before bed, as teens can become dependent on them.
Maintain a Consistent Sleep Schedule
Keeping consistent sleep patterns is a key for teenagers. Encouraging teens to be active during the day and to wake up around the same time each morning can be incredibly helpful to maintain a healthy circadian rhythm. Also, when possible, it’s useful to maintain a regular weekend sleep schedule, as sleeping in on Saturday and Sunday can make it difficult to fall asleep on time the rest of the week.
Key Ways to Help with Sleep Training:
- Manage Technology and Distractions
- Develop a Healthy Bedtime Routine
- Maintain a Consistent Sleep Schedule
Conclusion
Sleep training teens can be a challenge for parents and guardians. But it is achievable! By paying attention to adolescent biology and interacting positively with the teenager, parents can provide them with the guidance they need to establish a healthy sleep schedule.