Sleep Tip For Teenagers
A minimum of 8 to 9 hours of good sleep on school nights is recommended for teens
Limit screens in the bedroom
If possible, don’t have a mobile phone, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.
Encourage your teenager to have at least 30minutes of screen-free time before going to sleep.
Exercise for better sleep
Teenagers should be aiming for at least 60 minutes of exercise every day.
Exercising out in the daylight will help to encourage healthy sleep patterns, too.
Cut out the caffeine, particularly 4 hours prior to bedtime
Don’t binge before bedtime
Have a good, regular bedtime routine:
Go to sleep at the same time each evening.
Wind down before going to bed.
Have your teen keep a sleep diary if they are having trouble falling or staying asleep.
Create a sleep-friendly bedroom
Make sure that it is dark, not too warm, with comfy blankets and without distractions such as work or entertainment activities.
Talk through any problems/tasks
If they are not big talkers ask them to keep a journal of things that are bothering them and to write in it at least 3 hours prior to bedtime. Or have them keep a list of tasks that they need to accomplish.
Avoid long weekend lie-ins
Going to bed and waking up at the same time