It’s not uncommon for adults to have trouble sleeping at night. Most people don’t get the recommended 7-9 hours of restful sleep, which can lead to a variety of problems throughout the day. But, what you might not know is that children and teenagers can struggle just as much as older individuals when it comes to effective sleeping. In fact, up to 50% of kids and teens will have some type of sleep problem, even through their teenage years. That can lead to problems in school, feelings of exhaustion, and even mental health issues. 

Thankfully, there are things you can do to help teenagers get more sleep, so they can stay rested and healthy. 

teenager looking at phone


Establish Regular Routines

One of the best things you can do for your teenager is to encourage healthy sleeping habits and routines. That includes things like going to bed at the same time every night and waking up at the same time each morning.

Obviously, you might not be able to enforce such things depending on their age, but making the suggestions can be a big benefit. You could also offer to play a role in those routines by doing things like stretching or practicing mindfulness or yoga with them before bed. Those techniques can be especially helpful if they struggle with stress from everyday life and they need to find some relaxation. 

Ditch the Cell Phone

Think about the last thing you do before going to sleep each night. If it’s spending time on your cell phone or tablet, you could be doing more harm than good when it comes to getting quality sleep. Now, think about how often your teenager is looking at their phone. Cell phones have something called “blue light”, which can actually mess with the circadian rhythm of your body. Simply put, it can cause your brain to think that it’s still daytime, even when it’s time to go to sleep. 

So, set boundaries for your teen to stop gaming, and using electronic devices an hour or two before they want to go to sleep. This will give their mind a chance to calm down and get rid of any stimulation that could prevent them from falling asleep right away. 

Create the Right Environment

If your teenager’s room feels like their sanctuary and their favorite place to be, they are already halfway there when it comes to creating a great sleep environment. 

But, if the space is chaotic or disorganized, that could be contributing to why it’s so hard for them to get some rest. Don’t be afraid to paint the walls a more neutral color, clean up everything, and even upgrade their bed by looking at Kids beds from Cuckooland. You might think kids beds are too small for them, but they can give you some great ideas that you can build on, including creating a unique sleeping space that appeals to their personality and interests. 

As a teen, sleep is incredibly important. Developing healthy sleep habits now will allow them to continue them in the future, and into adulthood. Getting enough sleep will improve their mood, energy levels, and can help them to stay focused in school and in their friendships. Keep these tips in mind to encourage them to get the sleep they need, and you’re bound to notice some positive differences.