Sleep Habits – Teens
Check out these tips for helping your teen sleep well!
Bedtime and Waking Up Routine
- It is normal for teens to go to bed late and wake up late. This is part of their growth and development as they transition to adult sleep patterns. However, late bedtimes and early rising for school may make your teen sleep deprived.
- Sleeping in late on occasion may help but it is important to keep regular bedtime and wake up times as much as possible.
- If your teen has a late bedtime, suggest that they go to bed 15 minutes earlier each night until they get to the needed bedtime.
- Have your teen keep their room quiet, dark, and at a cool temperature.
- Support your teen to avoid using screens one to two hours before going to bed. Removing the TV, computer, telephone, or electronic games from the bedroom may help.
- If your teen finds it hard to wake up in the morning, ask what you can do to help. For example, offer to wake them or open curtains.
Healthy Behaviours
- Eating well can help your teen sleep well. Teach them to avoid late night meals and caffeine after 3 p.m. Caffeine is found in soda, energy drinks, coffee, tea, and chocolate.
- Being physically active during the day can help your teen get to sleep easier and have a better quality sleep. Encourage activity during the daytime and finish a couple of hours before bedtime.
- Talk to your teen about smoking and vaping. Nicotine, found in tobacco and vape products can lower sleep quality.
Stress and Sleep
- Stress and anxiety can make it more difficult for your teen to get good sleep. Help them learn healthy ways to relax such as deep breathing, mindfulness, or yoga. Find more tips and techniques at Bridge the Gapp
- Encourage your teen to manage their homework and practice good study habits. This can prevent staying up late to do homework or study for a test.