- Ensure that your teenager’s sleep space is quiet and comfortable
Be certain that your teen shuts off their computer well before going to bed. It is also best to turn off any other electronics, including headphones. Though they may argue that music is relaxing to them, this probably is not the case. If lots of noise goes on in your household in the evenings, consider buying your teen some earplugs. Ensure that their bed is comfortable and supportive. Check out these reviews on the best mattress for side sleepers.
- Suggest a warm bath
It is best to maintain a teenager’s bedroom at a relatively cool temperature (roughtly 68 degrees is ideal). Studies show that sleep is easier to achieve if the body is cooled. When a room’s temperature climbs, wakeups are more frequent.
- Blackout conditions are best for sleep
Suggest that your teenager keeps their bedroom door closed at night. Have the alarm clock face the wall so that there is no temptation to keep checking the time. A thin, comfortable sleep mask may also be helpful in limited the intrustion of light during sleep.
- Make it a habit to introduce light upon waking
Recommend that your teen open their blinds or turn on lamps when they wake each day. Early daylight is great for recalibrating the brain to help them go to sleep earlier each day.
- Urge relaxation prior to sleep
If you have a teenager who is frequently stressed, consider suggesting that they do some meditation or other relaxation techniques before retiring for the night. Sleep is hindered by late night worrying, so anything that helps them calm their mind will be useful in fostering better slumber. If issues persist, it might be time to see a doctor.
- When teens are ill, sleep is essential
Sickness requires sleep, so make sure that any teen showing signs of illness gets lots of rest. This will hasten recovery and help reduce missed school days.
- High-carb snacks at night may help
Dietitians have suggested that teens who have trouble sleeping may benefit from snacking on some high-carb foods. Things like cereal, fruit, popcorn or toast can be all that is needed to facilitate easier sleep.
- Aromatherapy benefits
There are certain scents that are also known to help fall into the sleep state, and these include lavender, orange blossom, chamomile and marjoram. Consider putting these into the air in a teen’s bedroom to create just the right environment for sleep.
By heeding one or more of the above tips, it is possible to help teens get the sleep they need for happy, productive days.