Get Rid Of Electronics
One of the biggest things you need to do is get rid of electronics from the bedroom. Parents were polled and this was the top reason a lot of teens failed to get proper sleep. A lot of research shows that light exposure from electronic screens can disrupt sleep. It does this through exposure to blue light. Blue light simulates daylight which can trick the brain into staying awake. This sends mixed signals and can keep you from falling asleep. Thus, removing these screens or eliminating usage at night can help.
Charge Phones Away From The Bedroom
A lot of teens feel the need to constantly be connected. This can cause them to consistently check their phones even during the night. Not only that but if you don’t put on ‘do not disturb,’ it could cause their sleep to get disrupted. By completely removing their phones from their bedroom, you can make it much easier for them to get a relaxing night of sleep. They won’t be woken up throughout the night and they won’t feel the need to check on their Twitter timelines or friends’ social media profiles.
Maintain a Healthy Sleep Schedule
You need to focus on maintaining a healthy sleep schedule at all times. Teens can find it very difficult to maintain an optimal sleep schedule. However, it’s very important to do so. By getting to sleep at the same time every night and waking up consistently, you can optimize your body’s clock. Your body has an internal clock known as your circadian rhythm. A lot of people get into the habit of trying to make up sleep during the weekends. While this may seem like a good idea, it’s not going to help. It’s only going to wreck your usual sleeping hours. This can result in your body’s internal clock getting thrown out of whack. There is no such thing as makeup sleep. Ensuring that they have a comfortable and supportive mattress will help them to get good quality sleep, read this article about how to get better edge support from a mattress.
Another thing you can’t do when you are looking to optimize your sleep is a nap. Napping can be a detriment to your sleep schedule. While a nap can give you short-term relief from being tired, it’s only going to disrupt your sleep further. Napping can break up your sleep which can discourage deep sleep. This can minimize the restorative nature of your sleep and reduce the overall quality you get from it.
One of the big things that can keep anyone awake at night is having a huge to-do list. Because of this, you’ll want to encourage your teens to do all of their homework as early as possible. Doing it right as they get home from school would be a good idea. While it may be typical to want to rest and relax right after you get home from school, it can keep them from checking things off their to-do list. If you encourage doing the work right when they get home, they’ll have much more momentum that they can use to get things done.
Stick To Routines
Everyone benefits from having a routine at night. No matter if it’s a child or an adult, a routine can help. Try to find something that works. It could be reading a relaxing book, travelling to school via an e-scooter or even doing some light stretching at night. Find something that relaxes the body and brain and encourages them to do it every night.
Reduce Caffeine Intake
While it’s not recommended for teens to ever consume high doses of caffeine, a lot of them do. If they drink energy drinks or coffee, you’ll want to encourage them to avoid doing so later throughout the day. If they are planning on continuing to take in caffeine, tell them to stick to doing it in the morning when they need a pick-me-up.
Melatonin is known as the body’s sleep hormone. Your body produces this hormone to signal to your body and brain that it’s bedtime. Because of this, you may want to encourage your teen to take this supplement if they are finding it difficult to go to sleep at a reasonable time. If they don’t get tired until really late at night, taking this supplement can help signal that it’s bedtime earlier. While it’s not best to rely on this over the long run, no research shows it can cause long-term harm either.