Alaska Sleep Education Center

Sleep Tips for Teens

Posted by Jennifer Christensen on Jul 12, 2013 10:07:00 AM

Sleep Tips for Teens

If you’re like many teens, you aren’t getting enough sleep. Stress, stimulation, and a circadian rhythm that has you getting to sleep later than your school schedule accommodates all contribute to daytime tiredness. Here are some tips for getting a good night’s sleep:

  • Make sleep a priority. Teens require more sleep than adults but get less. Making sleep a priority will make it easier to follow our other tips.
  • Power down. Studies show that too much screen time on your phone, TV, computer and tablet can result in an inability to fall asleep. Start shutting down at a regular time each night, at least an hour before bedtime. If you like stimulation, try music.
  • Exercise. Exercising is important for a regular sleep schedule – try to get at least 30 minutes a day. Don’t work out too late in the evening, though, as it can cause you to stay awake.
  • Make a sleep-friendly bedroom. Make sure your bedroom is conducive to sleep – in Alaska that might mean blackout curtains. Keep the TV in the family room, and make sure noise levels are low.  A comfortable bed is also very helpful.
  • Limit the caffeine. If you’re having trouble sleeping, cut back on the coffee or energy drinks.  
  • Don’t eat right before bed. Blood sugar spikes can keep you awake – try not to eat at least an hour or two before it’s time to hit the sack.

 Do you have any other tips for helping teenagers sleep?



Topics: Sleep, school, teens

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