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How can you help your teen who has sleep problems?
- Set a bedtime routine with your teenager to help them get ready for bed and sleep. Remind your teenager go to bed at the same time every night and wake up at the same time every morning.
- If your teen is going to bed at a very late hour, encourage them to change the bedtime a little at a time. Your teen can try to go to bed 15 minutes earlier each night until the best bedtime is reached.
- Help your teen to keep their bedroom quiet, dark, and cool at bedtime. It's best to remove the TV from your teen's room. And remind your teen to turn off the computer, cell phone, and other screens.
- Encourage your teen to be active each day. Your child may like to take a walk with you, ride a bike, or play sports.
- Remind your teen to avoid energizing activities right before bedtime. This can include screen time, such as playing video games, and doing sports.
- Encourage your teen to manage their homework load. This can prevent the need to study all night before a test or stay up late to do homework.
- Offer your teen a bright light for their room. A bright light can help your teen wake up in the morning.
- Help your teen limit eating and drinking near bedtime. Make sure your child does not have caffeine (found in colas, coffee, tea, energy drinks, and chocolate) after 3 p.m.
- If your teen is worried about being overweight, help them talk to their doctor. Being overweight can be associated with sleep problems.
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