Only about 8% of teens manage to get the recommended 8-10 hours of sleep each night, and this is a significant concern. Studies indicate that chronic sleep deficiency can lead to obesity, high blood pressure, diabetes, a heightened risk of illnesses such as the flu and colds, and can hinder academic performance. However, it doesn’t have to be this way. There are numerous strategies parents can implement to ensure their teens receive adequate sleep. Here are expert recommendations:
Maintain a Regular Sleep Routine
Assist your teens in establishing a regular sleep routine. Child psychologist Dr. Alison Baker emphasizes that “consistency is crucial for cultivating healthy sleep habits.” Encourage your teens to aim for the same bedtime and wake-up time every day, including weekends. “If a teen’s sleep pattern drastically alters over the weekend—staying up late and sleeping in on Saturday and Sunday—the likelihood of returning to a normal routine on Sunday night is low,” explains Professor Juliann Garey of NYU.
Limit Afternoon Napping
Discourage long naps in the afternoon, regardless of how fatigued they feel after school. Napping can disrupt their ability to fall asleep at night, especially at their usual time. If they absolutely need rest, suggest a brief nap. “More than 20 minutes of napping,” advises child psychologist Dr. Daniel Lewin, “can interfere with their nighttime sleep schedule.”
Disconnect from Electronics Before Bedtime
Swiping through phones and laptops can impede teens from falling asleep. The issue is not just their engagement with texting, social media, or gaming, but also the blue light these devices emit, which inhibits melatonin production, making them less tired. Experts recommend that teens put away their devices well before bedtime. Dr. Lewin suggests, “Establish a buffer period of at least an hour before sleep.”
Parents might worry that teens will resist this idea; however, clinical psychologist Dr. Jeff Nalin points out that “denying access to electronic devices and social media might simply lead your teen to become bored and choose to sleep instead.”
Charge Devices Outside the Bedroom
Prevent the temptation to use phones or computers after lights out by requiring that these devices charge in a common area of the house rather than in their bedrooms. “Consider having your teen keep their device in a space that’s not their bedroom,” suggests registered nurse Mary Sweeney. “This will help deter them from reaching for it once they’ve turned off the lights.”
Organize Homework Efficiently
Help your teens steer clear of electronics before bed by planning their homework. Have them complete online assignments in the afternoon and save offline tasks for the evening. Encourage them to tackle most homework right after school, allowing for relaxation in the evening. “Anything to prevent teens from scrambling to meet deadlines at the end of the day,” notes Ms. Mostafavi, “will facilitate an easier transition to bedtime.”
Establish a Relaxation Routine
Encourage your teen to follow a consistent evening routine as it’s time to wind down. According to Ms. Mostafavi, such a routine can “prepare their body for sleep and send the brain the right signals that it’s time to rest.” This might include activities like taking a warm bath, practicing breathing exercises, or journaling.
Restrict Caffeine Consumption
Finally, promote limited caffeine intake among teens, especially in the afternoon and evening hours. They should steer clear of energy drinks, which often contain more caffeine than coffee or tea. “If they’re looking for a warm beverage,” advises Kevin Asp, founder of SomnoSure, a sleep medicine company, “suggest a soothing cup of herbal tea. One or two robust cups can help them relax.”
