Sleep Tips for Teens

I have previously written about sleep issues in toddlers, and have been seeing more older children and teens with sleeping issues lately - specifically, the inability to fall asleep at night or get adequate amounts of sleep.

In studies addressing sleep and children, researchers have found that over 15 million kids get poor sleep.  Not getting adequate sleep can lead to poor school performance, daytime sleepiness and mood changes.  As parents, sometimes we recognize the cranky, moody, irritable symptoms and blame those on lack of sleep -- even teens sometimes don't have the insight to recognize sleep deprivation as the cause.

Here are some tips to get your older child or teen sleeping better:

1.  Aim for an adequate amount of sleep each night - this may vary person to person, although research suggests teens should get 9 hours a night.
2.  Maintain a regular sleep-wake cycle -- go to bed the same time every night (weeknight or weekend) and wake up at the same time every morning.  This should not vary by more than an hour (as far as bedtime) and one should set an alarm on weekend mornings.  This allows you to "jump start" your normal circadian rhythm and biological clock.
3.  Sleep in a dark, comfortable room.  Maintain a cool room temperature (about 68 F), close all blinds and curtains at night, and open the blinds on waking in the morning.  Turn on lights when you wake up in the morning.
4.  Use the bed only for sleep -- no computer, cellphone or TV watching in bed.  Period.
5.  Relaxing bedtime routine - eliminate screen time 30-45 min. before bed.  Again, this means no cell phone, e-mail, texting, computer use, video games or TV.  Listening to relaxing music is ok, as well as reading.
6.  Include a warm bath or shower at night to help relax your child.  Soothing scents in the bath or bedroom may also help - try orange blossom, majoram, lavender or chamomile.  Chamomile or Valerian herbal teas may also be used prior to bedtime, since they may help you fall asleep easier.
7.  No caffeine dinnertime or later; no nicotine/smoking cigarettes.
8.  Don't go to bed hungry.  Have a late night snack before bed if needed -  milk, a glass of cereal, fruit or crackers.  Avoid a heavy meal within 1-2 hours of bedtime since this can interfere with sleep.
9.  Exercise regularly - 30-40 min. 4-5 times per week; exercise when it makes sense for you/your family but try to avoid any exercise within 2-3 hours of bedtime (as this can interfere with sleep).
10.  No naps as a general rule; if your child needs to nap while adjusting to a better sleep schedule, limit the nap to 20-30 min.  Napping for a long period or later into the evening will make it harder to fall asleep at night.