Healthy Teens: Sleep Continued
Angela Oswalt Morelli , MSW, edited by C. E. Zupanick, Psy.D.3. Teens will also benefit from developing and maintaining a consistent bedtime routine. While a bedtime routine may seem a bit childish to some teens, it' actually a tool that helps everyone to fall asleep more easily. Creating a bedtime ritual signals the body and mind that it is time to transition from the activity and stimulation of the day, into a state of relaxation and peace. Sometimes this routine can be strengthened and reinforced by establishing a two-part bedtime with a separate quiet period that precedes "light out." For example, suppose quiet time begins at 9:30 pm and "lights out" is at 10:00 pm. Using this example, at 9:30 all stimulating activities cease: homework is put away; TV and electronic games are turned off; phone calls, computer "chat," and texting discontinue because all of these activities stimulate the brain to work. Then from 9:30 to 10:00 relaxing activities are permitted and at 10:00 it's "lights out" time. In this way, teens learn to view the quieting and relaxing period as a bonus or extra privilege, and not as something childish. The quiet period can include any enjoyable, non-stimulating activity such as taking a warm bath or shower, relaxing hobbies such as knitting or needlepoint, listening to soothing music, writing in a journal, prayer, meditation, reading, or doing some gentle yoga. Environmental cues can also signal the body it's time to sleep: dimming the lights in the bedroom, drinking a warm cup of caffeine-free herbal tea, putting on a favorite pair of pajamas, and even applying a scented lotion reserved for bedtime use only. These cues signal the mind it is time to transition to sleep.
4. Beyond bedtimes and bedtime routines, youth should learn to structure their time so that important activities do not detain them from getting to bed on time. Teens should be encouraged to avoid procrastination. When teens postpone important tasks such as homework until right before bedtime, they will have a much more difficult time falling asleep. Teens become alert, tense, and more awake, if they wait until bedtime to cram for an exam or finish five pages of algebra.
5. Despite their best planning, sometimes youth do stay up too late. In this case it is tempting to take a nap the following day. However, it is generally best to avoid excessive napping during the day. When teens nap longer than 30 minutes, or nap too close to their normal bedtime, it alters their bodies' natural sleep cycle (circadian rhythm), making it more difficult to fall asleep at the usual time, and can create a vicious cycle of more sleep deprivation, and more naps. However a short, 10-20-minute nap, right after school can actually help boost mental alertness and improve performance.
6. It is best to avoid strenuous exercise like running, aerobics, weight lifting, or playing basketball right before bed, as these types of activities will release hormones into the body that cause people to feel more awake and alert. However, exercise in the late afternoon or early evening may actually improve sleep later at night.
7. Anxiety and worry are great sleep disrupters and prevent youth from feeling sleepy. For this reason, parents should avoid "heavy" or controversial discussions with their youth right before bed. Students can also reduce their anxiety and worry by planning to complete school projects ahead of schedule, and steadily working on an assignment, bit by bit, so that it is completed by the due date.
Chronic sleep disturbance (sleeping too much or sleeping too little) can be a symptom of a more serious problem such a depressive disorder, or drug and alcohol use. If parents are concerned about their teen's sleep patterns, the first step is to talk to their teen to see if something is troubling or disturbing them. If sleep problems persist, parents should discuss their concerns with a health care provider and/or a mental health professional.
Resources
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Articles
- Adolescent Parenting Introduction
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Healthy Teens: Food, Eating & Nutrition During Adolescence
- Teenage Caloric Requirements
- Nutritional Guidelines for Teens
- How Can Parents Help Teens to Develop Healthy Eating Habits?
- Common Nutritional Challenges for Teenagers: Adolescent Obesity
- Common Nutritional Challenges for Teenagers: Eating Disorders and Unhealthy Dieting
- Common Nutritional Challenges for Teenagers: Adolescent Diabetes
- Adolescent Diabetes Continued
- Healthy Teens: Exercise and Sports
- Healthy Teens: Sleep
- Parenting Teens: Clothing Clashes, Housing Decisions, & Financial Management
- Parenting Teens: Skincare, Cosmetics, Tattoos, & Piercings
- Caring for Teens: Healthcare for Teens and Young Adults
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Parenting Teens: Discipline, Love, Rules & Expectations
- Parenting Teens: Discipline, Love, Rules & Expectations
- Discipline and Guidance: Early to Middle Adolescence
- Discipline and Guidance: Early to Middle Adolescence: Time Management and Family Commitments
- Discipline and Guidance: Early to Middle Adolescence: Socializing, Dating and Driving
- Discipline and Guidance: Older Adolescents and Young Adults (18 Years and Older)
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A Parent’s Guide to Protecting Teens’ Health and Safety
- A Parent's Guide to Protecting Teens' Health & Safety
- Understanding the Risks of Adolescent Drug Use: Part II
- What Can Parents Do to Prevent Teenage Alcohol and Drug Use?
- Steps Parents Can Take to Protect Their Children from Alcohol and Other Drug Use
- Steps for Parents: Part II
- Driving Privileges and Safe Driving Practices for Young Drivers
- Parental Guidelines for Teen Driving Privileges: The Family Driving Contract
- Protecting Teens from Abusive Relationships and Dating Violence
- Protecting Teens from Teenage Fights, Gang Violence, Exposure to Sexual Predators and Graphic Internet Violence
- Protecting Teens from Teenage Bullying
- Protecting Adolescent Safety: Independent Living
- Personal Security While in Public Places
- Adolescent Parenting Summary & Conclusion
- Adolescent Parenting: References & Resources
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Questions and Answers
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Book & Media Reviews
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Links
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Videos
- Feeling down? Let's talk - Prevention of suicide among adolescents
- Teen Drug Use: 2014 Monitoring The Future Survey Results
- NPW 2017: Suicide and Substance Use in Young People
- Are We Feeding Early Puberty
- Why Teens Are Attracted to Vaping
- Is My High School Student Ready for College? (And Is My College Student Ready to Go Back?)
- Advice to Parents | Drugs & College 101
- Teen Depression Screening
- Let’s talk about depression – focus on adolescents and young adults
- The Flu Shot- Who Really Gets It
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45 more
- Child Development: Stepping Stones - Lesson 21: Adolescence: Biosocial Development
- Child Development: Stepping Stones - Lesson 22: Adolescence: Cognitive Development
- Child Development: Stepping Stones - Lesson 24: Adolescence: Summary
- Are Your Kids Addicted to Social Media?
- Is My Child Too Young to Get the HPV Vaccine?
- Do Boys Need the HPV Vaccine?
- The Perils of Adolescence
- Tackling Concussions
- Adolescent Risk-Takers: The Power of Peers
- Energy Drink Sparking More ER Visits
- Children and Social Media: What Every Parent Should Know
- Drugs: Shatter The Myths
- The Impact of Changing Social Behaviors on Teen Drug Use
- Teen Substance Use
- Youth Suicide Risk
- Take Healthy Habits to College
- What Boys Want to Know About Puberty
- Am I Normal (Girls and Puberty)
- Money Tips for Millennials
- E-Cigarette Use in Middle and High School Students
- Teens Using E-cigarettes More Likely to Start Smoking Tobacco
- Tips For Teens With Diabetes: Be Active
- Help Teens Lower Their Risk for Type 2 Diabetes
- Adolescence: Preparing for Lifelong Health and Wellness
- Back to School: A Good Night's Sleep
- How to Talk to Teens: A Developmental Approach
- Bedtime Wake Up Call
- Game Change! Focus on Families - Engaging Young Adults and Their Families
- Endocrine System
- Behavioral Health on College Campuses
- Notebook: Sexual Harassment
- Flu Shots: Young Adults Need Immunity
- Most Teens Need a Rest
- Screen Time vs. Bedtime
- What is Puberty? Decoding Puberty in Girls
- All About Boys Puberty
- Inside Puberty: What Are the Stages of Puberty?
- Puberty Explained - What Is Happening To Your Body?
- Another Reason for Teens to Eat Their Vegetables
- Dangers of E-Cigarettes
- HPV Vaccine: A Pediatrician’s Recommendation
- Healthy Weight
- Getting through to your teenager with ADHD
- Back-to-School: A Time to Think about Health & Academics
- Impact of Cyberbullying: Addressing the Needs of Children and Youth
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