7 tips to get your teen to sleep more is vital for the teen’s health. One common issue with teens I see is lack of sleep or sleep deprivation and as parent know it is really difficult to get a tired teen out of bed. According to the Canadian Pediatric Society the recommend hours of sleep for 13- to 18-year-olds is 8 to 10 hours per night. However, statistics shows that more than half of Canadian teens get much less, about 6.5 to 7.5 hours per night and that is not surprising given the teens that I see and how many hours of sleep they disclose. As noted in one of my blog post, sleep deprivation has been linked to mood swings; drop in school performance, poor eating habits, reduced cognitive function, and difficulties concentrating. As such, it’s important to pay attention to your teen’s schedule.
Nonetheless, changes in hormones, technology, schoolwork, extracurricular activities, and so on could cause sleep deprivation in teen. And as such parent needs to pay attention.
Some ways that parents and caregivers can help their teen get more sleep includes;
Tip 1: Make it a priority and take a stand.
Set clear limits with regards to study and sleep and make it a priority so your teen understand and know how to manage their time. Keep in mind that they may not like the decision but in the long run it will pay off.
Tip 2: Be Consistent to Get Your Teen more Sleep.
Parents and caregivers be consistent and encourage consistency with your teens. Stick to the routine and the sleep schedule but weekdays and weekends. In sticking to the routine and schedule on the weekends you could be flexible.
Tip 3: Avoid Napping to Get Your Teen more Sleep.
Discourage your teen from taking a nap at any time of the day as that could hinder them from sleeping on time.
Tip 4: Limit Screen Time to Get Your Teen more Sleep.
Photo by Ksenia Chernaya on Pexels.com
One hour minimum before bedtime all screened should be turned off. However, if a teen have a homework that needs the internet then I would suggest they do it early on in the day and not close to bedtime.
Tip 5: Bed for Sleep Only
Make bed for sleep only and not for eating or watching TV because then it will be associated with sleeping rather than eating or watch TV as suggested by experts.
Tip 6: Discourage Food/Snacks/Drinks
Discourage your teen from eating big meals, snacking, and drinking drinks with caffeine before bedtime as this could hinder your teen from sleeping and could be harmful.
Tip 7: Professional Consult
Seek professional consultation if your teen continues to struggle with sleep and it is impacting their functioning. One of the most common sleep problems with teens is insomnia, which is chronic difficulty in falling asleep or staying asleep and can interrupts the teens functioning. Cognitive Behavioral Therapy for Insomnia (or CBT-I) is the most effective treatment for insomnia.
Emem Iniobong, CCC-Q is a Canadian Certified Counsellor in Brandon, Manitoba. She specializes in working with children and adolescents through various mental, emotional, and behavioral challenges. Passionate about helping children and teens find their unique strengths, she develop skills so they can overcome whatever challenges they face and bravely navigate the world around them. Bliss Counselling and Wellness Centre mission is to help you find your bliss and live confidently.
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