Sleep is important for kids. Kids of all ages including teens. Their bodies are growing and changing so much. They need quality sleep. The American Academy of Sleep recommends 8 to 10 hours of sleep for kids aged 13 to 18 – do your kids enough sleep? Not just Saturdays when they may sleep all day. Routinely every night especially on school days.
Good sleep improves learning. Good sleep improves their mood. Good sleep improves their health.
Yet, so many teens have horrible sleep habits.
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12 Tips for Healthy Sleep Habits for Teens
one: Consistent sleep schedule. It’s much easier to fall asleep when your body is used to going to bed at the same time every day. Don’t shift too much on weekends (both the time to bed and time getting up). Use an alarm even on weekends.
Try melatonin supplements for nights they are struggling to get to sleep or when trying to get back on track with earlier bedtimes (As with any supplement, consult a doctor before taking it). My son and I both really like the Olly Melatonin gummies.
two: Create and keep a routine bedtime routine. Shower, change into pajamas, listen to calm music, or read a book every night before bed.
three: Cut off electronics (including the phone) at least an hour before bed
four: Make sure the room is dark, quiet, and slightly cool. Use blackout curtains or a sleep mask for darkness. Earplugs or a sound machine to block out noise. A fan is good for noise and keeping their room cool.
five: Are their bed and pillows comfortable? Do they need replacing. If they’re still sleeping on their bed from when they were little, it may be time for a replacement (and something bigger).
We love our Purple mattresses. Many of our teens are taller than us and have outgrown their small kid beds so they can stretch out. New pillows are great for refreshing sleep.
six: Stop eating 1-2 hours before bed.
seven: Eat a healthy diet and drink plenty of water.
eight: Limit caffeinated drinks especially in the late afternoon and evening.
nine: Exercise daily. A fitness tracker is a great way to monitor activity.
ten: See a doctor for a routine checkup. Check blood levels to make sure vitamin B, D, and iron are all at healthy levels. If they are taking any medications, review with a doctor to see if trouble sleeping is a potential side effect.
eleven: Remove phone distractions. Leave their phone in another room overnight or enable nighttime mode. This removes the distracting notification sounds and the temptation to check their messages.
twelve: Use aromatherapy to encourage sleep. Diffuse essential oils that encourage relaxation and sleep.
