Healthy Sleep for Teens
The teenage years are notorious for poor sleep patterns and difficulties. However, researchers know that when kids enter the teenage years, their circadian rhythms shift (circadian rhythms are our natural sleep-wake cycle), meaning that their bodies naturally want to stay up later and sleep in later. This can, of course, cause problems as society does not typically do well at accommodating these changes. The school day requires that they wake earlier than they would like, and many struggle with falling asleep earlier, despite being tired.
Sleep Hygiene is a term used to describe behavioral practices to improve sleep duration and quality. The following sleep hygiene tips are recommended for teens:
Stick to a consistent schedule: It is important to go to bed at the same time every night and wake up at the same time every morning, even on weekends. It is tempting to allow your teen to sleep in on the weekends and catch up on rest, but this will make it even more difficult for them to fall asleep at a decent time later.
A consistent wake-up time is most important, since waking up at a regular time “sets'“ your biological clock. Although a routine bedtime can be important, it’s also important not to stay in bed too long “trying” to sleep!
Ensure the bedroom is conducive to good sleep. This includes:
No cell phones, as they can be distracting and result in worse sleep quality.
Ensure the room is dark, quiet, and cool. As our bodies naturally cool down prior to and during sleep, rooms that are too warm can make it difficult to fall asleep.
The bed should be used only for sleeping. It is common for teens to hang out in their beds, watching TV, chatting with friends, or doing homework. However, these activities begin to create the association between their bed and wakefulness, making it more difficult for the body to feel ready for sleep. Having somewhere else for these other activities will allow them to re-associate bed with sleepiness, helping to fall asleep more easily.
Create a bedtime routine. Similar to when kids are little, consistent bedtime routines can also help cue a teen’s (and adult’s!) body that it is getting ready to sleep. This may include reading a book, listening to calming music, or doing other relaxing tasks.
Screen time should be limited in the 2 hours prior to bedtime. This is a tricky one, as teens often need to complete homework which is now usually done on screens, or may want to watch TV to wind down. Unfortunately, the blue lights from screens cue wakefulness in the brain, so limiting screen time in the two hours before bedtime should be made a priority as much as possible.
Other helpful lifestyle considerations can help with sleep:
Eating regular meals (and not too close to bedtime)
Being active daily and getting fresh air
Avoiding caffeine, especially after lunchtime
Staying away from substances, including alcohol, drugs, and smoking, which also have a negative impact on sleep
If you and your teen could benefit from more guidance on behavioral strategies to manage insomnia and poor sleep, talk with your therapist about your options.
