A jolt of caffeine might help your teen stay awake during class, but the effects are fleeting — and too much caffeine can interfere with a good night’s sleep. Keep it calm. Encourage your teen to wind down at night with a warm shower, a book or other relaxing activities.
Help your teen keep a regular routine by reminding them how much sleep they need every night and when they should be in bed. Remind your teen to eat a balanced diet and get some physical activity instead of turning to sugar, caffeine or energy drinks to cope with tiredness during the day.
The following suggestions can help your teenager meet sleep needs for their changing bodies. Get adequate sleep. Research tells us that teenagers need about 9 hours of sleep on average each night to be fully alert during the day.
Help your teen keep a regular routine by reminding them how much sleep they need every night and when they should be in bed. Remind your teen to eat a balanced diet and get some physical activity instead of turning to sugar, caffeine or energy drinks to cope with tiredness during the day.
Even an hour earlier each night can help give your body the sleep it needs to get well. Be sure to plan for this added sleep time if you have to get up early for college. 6.
If your teen is frequently stressed out, recommend that they do yoga or meditation to help them ease their racing thoughts. Going to bed worried decreases the quality of their sleep, so recommend relaxation techniques for your teen.
Have your teen decide which activities are most important, and which ones could be reduced or eliminated to make time for more sleep. It’s a tough conversation to have, but time management is the key to good sleep habits.
Teens and Sleep: 3 Ways to Help Your Teen Get More Sleep Teenagers have it rough when it comes to getting enough sleep. Developmentally, they require about the same amount of sleep as a 9-to-11 — 8-1/2 to 9-1/2 hours per night.
However, when possible, help your teen develop a consistent sleep routine that feels right for him so he can develop habits that will help him feel relaxed and ready for his very busy days.
Have your teen follow a routine that helps them de-stress and wind down to get their body into sleep mode and send the right signals to the brain that it’s time to snooze (e.g., bath, reading, bed).