Tips for Good Sleep Hygiene for Teenagers

Last Updated: JAN 19, 2024

As a parent, it can be hard to know the best way to help your teenager get a good night's sleep. It’s essential that teenagers get enough restful sleep in order to maintain their physical and mental health. Luckily, there are ways you can help your teen develop good sleep hygiene habits.

sleep hygiene for teenagers

Here are some tips on how to do just that.

Set a Consistent Bedtime

The most important part of ensuring your teen gets enough restful sleep is setting a consistent bedtime and sticking to it. That doesn’t mean they need to go to bed at the same time every single day, simply that they should try and keep their bedtimes within the same general timeframe each night. This helps ensure your teen gets between 8 and 10 hours of sleep each night (which is optimal for teenagers).

Encourage Electronic Free Time Before Bed

In today’s world, teens rely heavily on their electronic devices for entertainment, communication, information - pretty much everything! But this kind of stimulation before bedtime isn’t conducive to getting a good night’s sleep – especially when those screens emit blue light which disrupts melatonin production (the hormone responsible for us feeling sleepy). Encourage your teen to put away all devices at least an hour before bed in order for them to wind down properly or look to invest in some Blue Light Blocking Glasses.

Ensure They Eat Early Enough

Eating large meals late at night can have a negative effect on teens’ health and wellbeing. Not only can it disrupt sleep patterns, it can also lead to weight gain, as well as increase the risk of developing digestive issues like indigestion and heartburn. Eating late at night is also linked to an increased risk of Type 2 diabetes. To ensure optimal health, teens should eat their largest meals of the day in the morning or early afternoon. Additionally, snacking on light healthy foods such as fruit and a handful of nuts are great alternatives for when hunger strikes before bed.

Create A Relaxing Bedroom Environment

A bedroom should be a place of peace and relaxation - not somewhere where your teen has video games, phones or computers nearby - so make sure their bedroom environment is conducive to sleeping well. Think comfortable mattress, good quality linen and curtains that block out any external light sources as well as soundproofing if needed. If they feel relaxed in their bedroom space then they will be more likely to have better quality sleep each night.

Remove Noisy Siblings

Sharing a bedroom with noisy siblings can be very difficult when trying to get a good night’s sleep. To help teens block out noise, they may want to invest in a pair of earplugs. Earplugs come in a variety of materials such as foam and silicone, so finding the right pair for comfort is important. Additionally, it is crucial that teenagers are aware not to keep them in for too long as this could lead to injury. With the right combination of comfort and noise blocking capabilities, earplugs can make sleeping when they have noisy siblings much more bearable.

Lock Away School Work

Teens should strive to switch off from school and leave their worries behind once a certain time in the evening has passed. Parents can set an example by doing the same with their own work. This will help to create a healthy balance between focus on responsibilities and relaxation, which is essential for the well-being of teens. Encouraging teenagers to lock away school work and leave it until tomorrow means they can truly relax and enjoy the present moment without worrying about what tasks may lie ahead. It also emphasises the importance of taking time out from studying in order to recharge mentally and physically.

Good sleep hygiene is critical for teenagers since it helps them with concentration during school or college days as well as maintaining physical health and emotional wellbeing overall. Ensuring they have a consistent bedtime routine plus creating an environment free from distractions will help ensure they get enough restful sleep each night – something every parent wants! With these tips, you can help your teenager develop healthy habits around sleeping and keep them well-rested throughout the week.