School may look a little different these days, but one thing that hasn’t changed? The struggle to get your teen to sleep. After a summer of staying up late and sleeping in even later, it’s time to reel kids back in and get them on a sleep schedule as they head back to school.
According to the CDC, kids between 13 and 18 need eight to 10 hours of sleep a night, but it turns out, most of them aren’t getting it. A study from the CDC reveals that about 70% of high school students are sleep deprived. But don’t panic, parents. These tried and true techniques can help get your teen back on a regular sleep schedule. And bonus - that will help improve not just their academic performance, but their mood, too.
- Don’t let them sleep in on weekends- This one is tough, but try to wake your teen up on Saturday and Sunday within one hour of their typical wake up time. That means if they wake up at 6am on weekdays, try waking them at 7am. If that seems impossible, consider the alternative. According to Children’s Mercy Hospital in Kansas City, the “rule of thumb is every hour your teen sleeps in on the weekend it will take a day for the body to adjust.”
- Try to get them to sleep earlier- Battling their body clock can be challenging, but every little bit helps. Falling asleep just half an hour earlier every night adds three and a half hours toward curing any sleep deficit.
- This goes for you, too, parents- Set a good example at bedtime by turning off the TV and going to your bedroom an hour before bedtime to start your relaxing routine. If the whole house is shut down and quiet, it sends the message that sleep is a priority for your household.
- No screens in the bedroom- Sleep experts stress that homework, social media and TVs should happen outside the bedroom. That way the brain knows the bedroom is only for sleep and when you go in at bedtime, the relaxation response kicks in automatically.
- Set up sleep success- Help the body sleep deeper and longer by keeping the temperature between 60 and 67 degrees and shutting off any blue light from electronics and turning off alerts. Or better yet? Charge devices outside the bedroom while you sleep.
Source: CNN