It’s no secret: teens tend to have trouble getting enough sleep. In fact, on average, over half of middle and high school students are not getting enough! Sleep is an important part of living a healthy lifestyle but can be easy for parents and teens alike to overlook. If your teen is struggling to get enough sleep, here are a few ways you can help them.
Make sure they’re getting regular exercise
Whether you use indoor exercises or love getting outside, exercise is an important part of a healthy lifestyle for many reasons! If your child isn’t exercising regularly, it may make it harder for them to get a good amount of sleep. By wearing themselves out during the day, it can be easier to fall asleep at bedtime, especially if their exercise includes getting in some sunlight! Even a little bit of exercise an hour or two before bed can help your teen rest better. Don’t underestimate the power of a short walk or HIIT workout together sometime during the day!
Help them make a good bedtime routine
Does your child have a routine to help them calm down every night, or do they try to go straight from homework or TV to bed? Establishing a calming routine can help let their brains know that it’s time for sleep. Some good places to start include basics, like brushing their teeth or taking a shower, but try talking to them about activities that soothe them! Maybe they’d like some time to read or write for fun, listen to calming music, or lay things out to prepare for the next day so they can rest easy knowing it’s all ready. By involving them in this process, you can work together to create the best routine possible!
Try to reserve beds for sleeping
Your teen may spend a lot of time in their room, and that in and of itself isn’t bad, but if they do homework in their bed during the day it may make it harder to go to sleep at night! By reserving time in bed for sleeping, just getting into bed can become a part of the calming routine that signals to their brain each night that it’s time to slow down and get some rest. Consider helping your child establish another place in their room for relaxing or doing homework, like a desk, some folding chairs, or a beanbag! While this may seem like an insignificant change, it can really make a big difference in your teen’s sleep habits.
Now, you are ready to work with your teen to help them sleep better!