Getting good quality sleep can have a huge impact on the health and wellbeing of your teenager, and if they are sleep deprived, this can make them more susceptible to anxiety and depression. Sleeping well will also mean that they are better able to focus and get the most out of their day.
So, what can you do to ensure that your teenager has the best chance at a good night’s sleep?
Ban Electronics from The Bedroom
Using electronic devices such as TV’s, smartphones, tablets and laptops before bed delays your body’s internal clock, suppresses the release of the ‘sleep’ hormone melatonin and makes it more difficult to fall asleep.
Add to that the fact that your teen is likely using their device to chat with friends which is likely to either excite them or stress them out, and it’s easy to see why electronics and sleep don’t mix.
Make it a house rule that there are no electronics in the bedroom, and charge phones and tablets elsewhere in the house so that your teen isn’t tempted. That way at bedtime, all they need to think about is resting.
Adopt A Healthy Nighttime Routine
It often takes a little time to unwind from the day and fall asleep, so make sure that as a family, you are unwinding before bed rather than consuming lots of sugar or watching exciting television.
Encourage your teen to go to bed with a book, or to listen to an audiobook last thing at night.
Maintain A Sleep Schedule
It’s very tempting to take the opportunity for a lie-in at the weekend! However, this doesn’t do you any favors. By sleeping at different times, you are disrupting your circadian rhythm, meaning that your body doesn’t know when it should be asleep or awake. Try to wake up and go to sleep at the same time every day and encourage your teen to do the same.
Manage Pain and Discomfort
Teenagers are growing quickly, which can come with an amount of pain and discomfort. This applies double if your child is doing a lot of sport!
If your teen is suffering this will impact their ability to sleep. Try a natural remedy to help ease their discomfort like a THC-free CBD infused topical gel from theviolettacompany.com, or encourage your child to do some stretching to relieve growing pains.
Discourage Afternoon Naps
Afternoon naps are lovely, and a great way to feel energized when you are flagging! However, they also disrupt your sleep pattern and make it more difficult to fall asleep at night, so you aren’t doing your teen any favors by letting them nap.
If your teen is sleepy mid-afternoon then encourage them to have a snack or a drink to perk them up, apples are particularly effective as they are quite hydrating.
Get Work Done Early
Stress is a leading cause of sleepless nights. To help your teen manage their stress, talk with them about their schoolwork and help them to plan a work schedule that means they are managing it. If possible, your child should work as soon as possible after coming home so that the work is out of the way, and they have time to wind down before bed.