If you’re like me, you’ve relaxed on curfews and bedtimes during the summer months. But before the next school year starts, it’s time to ensure your teen has healthy sleep habits. Better sleep for teens IS possible, so if you have a grumpy teen, a tired teen, a teen who just can’t seem to get up in the mornings, or a teen who sleeps until noon, read on!
Seven tips that ensure better sleep for teens:
Set a schedule.
Call a family meeting and make a plan with your teen. What time is bedtime on school nights? What about weekends? And what does ‘bedtime’ mean, exactly? Is that when the lights go out, or when the phone is docked, or both? What about music? Reading? There’s no right answer here, except that there should BE an answer. Our household rule: the teen docks his phone at 10 pm and can then read until 10:30 pm on school nights.
Ban electronics after a set time.
This is such a hard one. I get it…electronics are SO prevalent in all our lives. But study after study has shown that teens who have unlimited access to their devices in their bedrooms at night don’t sleep. It’s just that simple. In our house, phones are docked outside of teens’ rooms at night, starting at 10 pm (but for young teens, I recommend much earlier). And what about TV, video consoles, and computers? Ban those after a set time, too. The ‘blue screen’ thing is real, people. It makes it much harder to settle into a sleep routine if our bodies are exposed to blue light. Either have a homework station in a separate space, or put a hard stop on homework (on the computer) after a certain time. Our limit is 10 pm for a 16-year-old, with any remaining homework done earlier in the morning.
Charge phones in another room.
See number two. Kids cannot settle in to rest with constant push notifications telling them that their friends (and not-so-much friends) are awake and active on social media. Set a time limit with your teen for when the phone will be docked, and follow through. I always give my teen a ‘last call’ with his phone, during which time he can let his friends know he’s about to go offline (probably adding because his mom sucks). That’s okay!
Keep a notepad by the bed.
This tip is crucial for kids who experience anxiety and depression but is good for anyone who has a busy schedule and lots to get done the next day. When your teen thinks of a task, project, or responsibility for the next day, he or she can write it down on the notepad, thus transferring the worry out of their head and onto the paper. The next morning, those tasks can be added to calendars or to-do lists.
Limit caffeine and sugar after 7 pm.
I have a kid who loves desserts, and is often hungry before bedtime. But there’s no ice cream or candy before bed, so he knows that he’ll have to choose something without sugar if he needs a snack. Sugar and caffeine should be limited to before dinner and not after.
Encourage meditation.
My teen resists meditation apps, but maybe you’ll have better luck? Mindfulness for teens can be a great tool for better sleep habits, especially if you try a mindfulness or meditation app that includes sleep stories or relaxation techniques, like Calm or Headspace.
Try melatonin, sound machines, or white noise.
Hey, it’s whatever works! Some bodies just don’t produce the amount of melatonin needed on a consistent basis, and it’s okay to supplement with this safe and natural option. Sound machines or white noise machines in the bedroom work well too. My teen likes to use a portable air fan for a bit of noise and cooling.
- What works for you when it comes to better sleep for teens?
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