Sleep research indicates that a teen needs between 8 and 10 hours of sleep every night. This is more than the quantity a child or adult needs. Yet most teenagers only get about 6.5 – 7.5 hours sleep per night, and a few get less. Habitually not getting sufficient sleep leads to chronic sleep deprivation. This can have remarkable effects on a teenager’s life, impacting their mental welfare, heightening their risk of depression, anxiety, and low self-esteem. It can also affect academic functioning at school.
So, here’s ten ways that parents can help teens get enough sleep:
1. Charge phones elsewhere
Make it a family law to charge all devices in a parent’s bedroom or another isolated space to lessen temptation at bedtime. Several teens that I’ve seen in my practice essentially describe a sense of relief when their parents restrict phone use because it takes away some of that tension to keep up with social news and what their peers are up to.
2. Avoid sleeping in on weekends.
This one might be difficult to execute but the later your teen wakes up on the weekend, the later they’ll fall asleep at night, this throws their during-the-week schedule out of order. Urge them to keep a stable sleep and wake cycle every day. Stability is key for good sleep.
“Overscheduling” and the tension to build a college resume have driven many teens beyond what they can fairly achieve in the space of a day or a week. “We need to get colleges to revise the message they’re sending but that may not be possible still the family is the core. You have to help your child realize that they can’t do a hundred percent of everything.
” Kids need you to help them set reasonable expectations for their time.
4. Get your teen to “chill out” before bedtime
If your teen is regularly stressed out, recommend that they do yoga or meditation to help them alleviate their racing thoughts. Going to bed anxious decreases the quality of their sleep, so suggest relaxation techniques for your teen. If they have trouble relaxing, then the issue should be examined out by a doctor.
5. Discourage afternoon naps
Even if they may offer more sleep short term, naps make it tougher to fall asleep at night. They also break down sleep, which means a lesser quality of sleep and a small number of benefits. If this is a habit, do the anything thing you can to resign naps for a week to make it easier to not nap.
6. Wear sunglasses.
Bright light is triggering. “If your teen has trouble winding down at night, get them to wear sunglasses” in the afternoon and into the evening. In turn, your teen can make use of light to help them wake up in the morning (such as opening the shades right away).
7. Limit caffeine
No one ever advocates teens to consume caffeine. But if they are going to have it, we dissuade energy drinks, which tend to have much greater levels of caffeine than tea or coffee. We also don’t advise any caffeinated drinks later than lunchtime, to avoid sleep disruption. It’s better to get to bed at an earlier time than to get a surge of energy in the day.
8. Visit a doctor
If a sleep issue is suspected, the doctor will assess your teen’s total health and sleep habits. In supplement to doing a physical assessment, the doctor will take a medical history by asking about any worries and symptoms your teen has, and about his or her past health, your family’s health, and any medications your teen is undergoing.
9. Start the bedtime procedures earlier.
None of us can go right from a physically or mentally extreme activity right to sleep. If bedtime is 9:00 pm, that implies that your teen needs to start winding down between 8 and 8:30 so that they are prepared to fall asleep at 9.
10. Think About giving them high-carb snacks if they have trouble falling asleep
Eating high-carb foods before bed does the trick. These snacks make you warmed up and sleepy. Consider giving them these snacks: pretzels, cereal, graham crackers, fresh fruit, dried fruit, fruit juice, vanilla wafers, saltines, popcorn, or toast with jam or jelly.
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