Originally published: April 2024
Teenagers lead busy lives and because of this whirlwind, getting enough quality sleep often takes a backseat. Sleep is important for teens because it improves memory, emotional regulation, physical growth, brain development, and focus.
The Canadian 24-Hour Movement Guidelines for Children and Youth suggest that 14-17 year olds get 8 to 10 hours of sleep each night.
Here are some helpful tips for your teen and your whole family to get a good night’s sleep:
Keep a consistent sleep schedule
Help your teen set a regular bedtime and wake-up time, even on the weekends. A routine will help them fall asleep and wake up more easily, because their internal body clock and sleep hormones are better regulated.
While it’s natural for teens to want to go to bed late, and sleep in, things like school and work can affect this timing. Teens experience different challenges to regular sleep than other age group's bedtime because the biological clock process isn’t as fixed yet like it is in adults. It’s natural for teens to want to go to bed later and get up later. This is called phase-delay, not to be confused with laziness or lack of self-control.
Create a comfortable sleep environment
Support your teen to keep their bedroom cool, dark, and quiet. You could try putting up black out curtains or giving them a sleep mask. Providing ear plugs or using a white noise machine can help too.
Make the bed for sleep only
If possible, encourage your teen that the bed is best kept only for sleeping, not as a place for homework, eating, playing video games, or watching TV. This helps to train their bodies that being in bed means falling asleep.
Avoid caffeine
Talk to your teen about what types of drinks have caffeine and why it’s best to limit how much you have (especially in the afternoon and evening) which can disrupt wake and sleep cycles. Caffeine is in energy drinks, hot and iced coffee and teas, and pop.
Prioritize physical activity
Encourage your teen to engage in activities they enjoy during the day, whether it’s a brisk walk, a dance session, or playing their favourite sport. Regular exercise is key to helping your teen sleep better.
Limit screen time
Talk with your teen about powering down electronic devices at least an hour before bedtime. Scrolling through social media is a tempting pre-sleep ritual, but the blue light given off by screens can mess with the body’s natural sleep signals. Instead, help your teen find another activity they find relaxing, such as reading, drawing, journaling, or light stretching.
If limiting technology isn’t possible, or if your teen uses technology right before bed, they might benefit from dimming the screen brightness or using a blue light filter (some devices have this as a setting).
Talk with a health professional if you or your teen have sleep challenges.
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