How to Get Your Teen to Sleep in 6 Steps

Teen Sleep Deprivation

Chronic sleep loss in children and adolescents is one of the most common – and easily fixable – public health issues in the U.S. today. Studies show that adolescents who don’t get enough sleep often suffer physical and mental health problems, an increased risk of automobile accidents, and a decline in academic performance.

At the start of puberty, adolescents’ biological sleep cycle shifts as much as two hours later. This makes it difficult for most adolescents to fall asleep before 11 p.m. At the same time, their sleep needs do not decline. The optimal amount of sleep for most teens is in the range of 8.5 to 9.5 hours per night.

The reasons for teens’ lack of sleep are complex. Homework, extracurricular activities, after-school jobs and technology can keep them up late on week nights. Parents, teachers and health professionals should be aware of these factors and educate teens about healthy sleep habits.

 

How to Get Your Teen to Sleep in 6 Steps:

1. Turn off all electronics 60 minutes prior to the time you want them to go to sleep. I used to suggest that parents keep televisions out of kids’ rooms, but this won’t solve your problems anymore. Consider creating a family charging station at which you dock all your devices at a certain time (say 9pm) every evening. There is plenty of evidence indicating that being in front of screens is bad for our sleep.
2. Kids (and adults) should use their beds only for sleep (adults may do more in bed, but this is a pediatric blog).  Encourage your teens to do their homework at a desk rather than in their beds.
3. Change the bathing/showering routine to evening rather than morning. The hot water can them relax.
4. Encourage them to listen to classical music, guided meditations, or white noise to help them power down.
5. Avoid participating in sports practices that keep your kids exercising 2-3 hours before bed time. Sports are fun; exercise is necessary for healthful sleep. But, participating in sports too late in the evening can rev them up all night long.
6. Help them understand their sleep needs. During growth spurts, especially at the beginning of puberty, their need for sleep increases. This means that your adolescents will need more sleep than their younger siblings (read: earlier bedtimes), which often doesn’t sit well.

When you think about it, getting your teen to sleep isn’t that much different than getting any child to sleep. Sure, they are more independent, and too big to sit on your lap. But, they still need you! So much of parenting is modeling healthy behaviors. When it comes to sleep, making sure you get enough, turning down the lights in the evening, turning off the electronics, and allowing your mind to slow a bit from its daily grind are  things you should also be doing – for your health, and to set an example for your kids. We all need bedtime routines!