Early Bedtime Habits: 10 Ways Teens Can Improve Their Sleep Schedule

improve teenage sleep early bedtime habits sleep schedule for teens

By E.Baloyo , Parent Herald Apr 16, 10:10 am

Photo: (Photo : NICOLAS TUCAT / Getty Images)

Numerous parents around the world can relate to the challenge of how to improve teenage sleep. Having a healthy sleep schedule for teens in today's fast-paced world can often be difficult to attain.

Early bedtime habits of teenagers often reflect a delicate balance between academic demands, social engagements, and the allure of digital screens that can extend well into the night.

During adolescence, from the onset of puberty until around 22 years old, individuals require approximately 9 hours of nightly sleep for optimal physical, mental, and cognitive well-being.

However, numerous adolescents struggle with sleep difficulties, which can profoundly impact their mood, interpersonal connections, and concentration abilities.

Inadequate sleep not only hampers academic and athletic performance but also elevates the risk of illnesses, weight gain, and accidents, particularly when driving while fatigued.

To improve teenage sleep, here are 10 practices curated to empower teen and reclaim their sleep sanctuary.

10 Ways to Improve Teenage Sleep

1. Monitor Snacking Behavior

Adolescents, who often gain control over their dietary choices for the first time, tend to consume snacks and beverages irregularly, either to self-regulate, stay alert, or simply because they can. However, indulging in a bag of chips, late-night cookies, or caffeine intake after dinner, whether for productivity reasons or not, can disrupt sleep patterns and have negative effects.

2. Lead by Example

Dr. Baker emphasizes the importance of parents setting a positive sleep example for their teenagers. "Staying up late to assist with homework or working overnight sends a conflicting message," he explains. Parents who prioritize their own sleep demonstrate to their children that it is a crucial aspect of a healthy lifestyle, akin to maintaining a balanced diet and engaging in regular exercise.

3. Limit Screen Time Before Bed

Health professionals stress the significance of turning off electronic devices at least an hour before the desired bedtime for adolescents. This practice is not only about reducing excitement; it also involves mitigating exposure to the "blue light" emitted by screens, which can inhibit melatonin production and hinder the onset of sleepiness, according to Dr. Max Van Gilder, a seasoned pediatrician. He suggests scheduling screen-based tasks, such as homework, earlier in the evening and reserving non-screen activities for later hours. Additionally, avoiding social media before bed is advisable, as it can introduce unnecessary stress and impede relaxation.

4. Prioritize Physical Activity

Emulate the energetic behavior of young children who engage in ample physical activity and enjoy restful sleep. Aim for at least 60 minutes of daily exercise to enhance mood and alleviate stress. However, avoid exercising too close to bedtime, as it may initially energize rather than relax you.

5. Manage Time Wisely

Encourage completing homework and essential tasks immediately after school, if feasible. While it's tempting to unwind with TV or phone activities for a few hours, maintaining momentum from the school day can prevent last-minute rushes and facilitate a smoother transition to bedtime.

6. Minimize Evening Caffeine Consumption

Caffeine, found in various beverages like coffee, tea, and energy drinks, acts as a stimulant that promotes wakefulness. While beneficial in the morning, consuming caffeine close to bedtime can disrupt sleep. To promote better sleep quality, limit caffeine intake during the day and opt for decaffeinated or caffeine-free alternatives in the evening.

7. Establish Phone Charging Rules

Implement a family policy where all electronic devices are charged in a designated area, such as a parent's bedroom, to reduce nighttime distractions. Many adolescents express relief when parents enforce phone restrictions, as it alleviates the pressure to constantly engage with social media and peer activities.

8. Discourage Afternoon Naps

Although naps offer short-term sleep benefits, they can hinder nighttime sleep initiation and quality. Encourage discontinuing afternoon naps for a week to facilitate a smoother transition to a nap-free routine.

9. Maintain a Consistent Sleep Schedule

Adhering to a regular bedtime schedule promotes a predictable sleep pattern. Establishing a bedtime routine, such as reading, listening to music, or meditating, can enhance relaxation and prepare the body for restful sleep.

10. Seek Professional Guidance

Persistent sleep difficulties, despite following good sleep practices, may indicate underlying medical conditions like depression or sleep disorders. Consulting a healthcare provider or sleep specialist is advisable for comprehensive evaluation and management.