Between late nights, early school mornings, and poor sleep habits, only 10% of American teens get the nightly rest they need.Teens aren't always eager to take advice from adults, but there are things you can do to helpBy working to establish better sleep routines, cutting out poor sleep habits, and looking into other causes of inadequate sleep, you can help your teen sleep more and become happier and healthier.
Step 1: Encourage a good night's sleep and wake-up time.
Teens stay up too late and get up early on weekdays, then sleep until noon on the weekends.It is harder to get enough quality shut-eye if you have inconsistent sleep schedules.Don't let teens stay up much later than normal on weekends, and try to keep the same evening patterns in your household regardless of what day it is.School starts around the same time as weekend morning activities.If you have to help your teen wake up on the weekends, set an alarm, throw open the curtains, or bang a drum.He or she will eventually go to bed at a reasonable time with your encouragement.During holiday breaks and the summertime, make sure your teen has a consistent sleep schedule.
Step 2: A calm atmosphere can be created in the evening.
If your teen doesn't want to go to bed or has trouble falling asleep, you should be prepared.Everyone benefits from having a wind-down period before bed.As the evening progresses, turn down or turn off lights, lower the volume on TVs, stereos and other devices, and encourage calming activities like reading or taking a warm bath or shower.Getting your teen to wear his sunglasses at night might help bring on a desire to go to bed, even though it might seem like a bad joke.Our bodies respond to darkening conditions by producing more melatonin and encouraging sleep, so ask your teen to wear shades in the evening.
Step 3: The teen's bed should be used as a sleeping area.
Many teens want to spend a lot of time in their rooms.Depending on the room, the bed can become a work desk, lounging area, snack spot, and so on.If your teen's brain associates being in bed with sleeping, it will benefit his or her sleep rhythms.Provide some room at the dining room table for homework if you don't have enough room to give your teen a work desk.It's a good idea to snack in the kitchen and living room.There are TVs and game consoles in the bedroom.Make the bedroom more sleep-friendly by hanging curtains and making the temperature comfortable with circulating air.
Step 4: Determine your teen's sleep needs.
Each person has their own requirements when it comes to sleeping time.Teens need about nine hours of sleep a night, but some may get by with a bit less, while others need more.Ensuring adequate nightly rest is achieved by finding a teen's ideal sleep number.If you average out how long you sleep when there is no need to wake up, you can determine your ideal sleep time.You can keep a record of how long your teen sleeps when he or she doesn't need to wake up on a Saturday.The number is used as the goal for your child to achieve each night.
Step 5: Don't use technology.
It may seem like a challenge to get a teen to stop using their phone, computer, and TV.The melatonin production in our bodies can be delayed because of the light emitted from electronics screens.For at least one hour before bed, you should have a no screens policy.If you make a blanket policy of no screen devices after 9 pm for everyone in the household, it will work best.Reading a book, listening to calming music, taking a warm bath or shower, drinking herbal tea, meditation or prayer, and other relaxing activities will help spur melatonin production.
Step 6: Cut out drinks in the evening.
A small amount of caffeine can interfere with your sleep patterns if you drink a soda or coffee.It's best if teens don't drink after early afternoon.This is a good policy for adults as well.It can be hard to fall asleep when you snack during the night.Teens can be prone to snacking even when they're not hungry as they try to assert control over when and what they eat.Limit snacking options to things such as carrot sticks, apple slices, or almonds and make sure a healthy, filling dinner is available.
Step 7: Don't exercise late in the day.
While exercising during the day is great for a teen's health and can help wear him or her, moderate to vigorous exercise in the evening can make it difficult to get into sleep.It's a good idea to walk after dinner.
Step 8: Don't leave it to the last minute.
A teen can be an expert procrastinator, waiting until the last minute to do homework, study for a test, or write a term paper.Pulling an "all-nighter" or working into the wee hours obviously has a negative impact on sleep, but so too does schoolwork right up until nightfall.If you cram for the next day's test, you'll keep your brain running at full speed, even though you want your body and brain to sleep.A teen can get more done during the day if they use study hall, the wait for the bus, or ten minute blocks of "down time" here and there.
Step 9: Evaluate napping routines.
napping can help restore focus and energy during the day.Teens in some parts of the world take daily power naps, but naps that are too long or poorly timed can interfere with sleep.If naps last 30 minutes, it's best for teens.Adequate nighttime sleep may be indicated by a need for longer naps.Since evening naps can interfere with the nighttime routine, naps should be avoided past late afternoon.Suggest that your teen call it a night a bit earlier if he or she is tired in the evening.
Step 10: Discuss the dangers of sleep deprivation.
Every human needs a certain amount of rest to function properly, and will get it one way or another.If a teen isn't getting enough sleep, they may experience lethargy, lack of focus, and mood swings.The body may demand sleep if the teen is driving.Teens may not be persuaded by rational arguments about how not getting enough sleep affects academic performance and increases the risk of car accidents.If you point out that insufficient sleep increases the likelihoods ofAcne and Obesity, you might find a little more success.The important thing is that you talk to your teen about the importance of sleep.Don't just change the way you sleep or eat.It's a good idea to include your teen in the process of making changes for the better, and to make positive changes to your own sleep habits as well.
Step 11: There are too many schedules and too much stress.
Between homework, extracurricular activities, after-school jobs, family responsibilities, and busy social calendars, it should be no surprise that many teens feel like they don't have enough time for sleep.Half of American teens don't get enough sleep during the school year, with an average of six or fewer hours of sleep per night.Discuss the dangers of overextending with your teen.Help him or her to say no when necessary.A vicious cycle can be created by excessive stress and inadequate sleep.A lack of sleep increases stress levels and makes it hard to sleep.Stress reduction tips can be found in these articles on teen stress and high school classroom stress.
Step 12: There are signs of depression.
Depression can easily join the mix when stress and sleeplessness combine into a vicious cycle.More than half of American teens exhibit moderate or significant signs of a depressed mood, and many of them experience sleep disruptions as a result.Changes in mood, social habits, and daily routines can all be signs of depression.Seek help from medical professionals and therapists if you suspect depression.If you talk to your teen, he or she will know that you want to help him or her.
Step 13: There are common and treatable sleep disorders.
If your teen uses good sleep habits and still seems tired all the time, you may want to consider if he or she is suffering from a sleep disorder.Insomnia, restless leg syndrome, and sleep apnea are not limited to adults.Many sleep disorders can be treated.Teens may have disrupted sleep patterns due to the changes in melatonin production that are common during that period of development.They may benefit from taking melatonin supplement tables, which are available over the counter.It's best to talk to a doctor first.Only a doctor can properly diagnose a sleep disorder and recommend proper treatment options, which may include a range of medications.It is always safest to consult with your teen's doctor before taking sleep medication.
Step 14: Advocate for later school start times.
If your teen wants to stay up late and sleep late, he or she can blame human biology.Teens are put on a later sleep schedule when their melatonin rhythms change during the teen years.It works against nature and teen sleep when many middle and high schools start early in the morning.In the US, schools that have moved start times to later in the day have seen improvements in attendance and performance.While you wait for your school district to set a later start time, you can help your teen out by encouraging him or her to do as much preparation as possible the night before (bathing, laying out clothes, packing up supplies and lunch, etc.).That will allow your teen to sleep a bit longer in the morning.Don't let your teen skip out on breakfast; prepare a healthy, on-the-go breakfast like a cereals bar, yogurt smoothie or dried fruit and nuts.