How to Get Teens to Establish Good Sleeping Habits

As children grow into teens, they like to assert their new grown-up status by staying up later and later at night. In addition, teens also have a physiological issue that causes them to stay up late. For teens, 8 ½ -9 hours of sleep each night is necessary to be able to function well both physically and mentally. Here are some tips you can use to help your teens establish good sleeping habits.

Instructions

Difficulty: Moderately Challenging

1. Teens need to have a regular bedtime, even on the weekends. This routine will help to override the impulse to stay up late, and get the body into a routine where melatonin will be released earlier allowing the teen to sleep. The bedtime should be at least 9 hours before the teen needs to get up in the morning.
2. Insist that your teen participates in some kind of exercise regimen. They should exercise in the morning, during the school day, or right after school, which is the most ideal time. Waiting until bedtime to exercise will stimulate the teen and keep them awake.
3. Eliminate caffeine and other products that contain stimulants after 4 pm. This includes coffee, tea, and soft drinks.
4. Have them avoid all night study sessions. If they are not ready for a test by the night before, studying all night will not yield more positive results than just getting a good night's sleep. Insist that they study on a daily basis so that cramming for tests is not necessary.
5. Make sure the teen’s room is relaxing. A chaotic room will stimulate your teen and keep them awake longer as there are many things they can do at night. Keep video games, craft projects, and even homework in another part of the house if possible.
6. Have teens wake up at the same time each day (and no more than an hour later on the weekends). This will help to set their body clock. When you wake them up, do so by opening the blinds or turning on a bright light so that their body will know it is time to get up.