Top 10 Teen Tips to Better Sleep
- Open the curtains and let in morning sunlight. This will help normalize internal body clocks, which are regulated by light exposure.
- Set a realistic bedtime that allows for at least eight hours of sleep. If you plan daily, it will be more likely to happen.
- Do one hour or more of moderate to vigorous physical activity.
- Eat healthy foods around the same time daily and don’t eat too close to bedtime.
- Avoid caffeine (including chocolate and soda) in the late afternoon.
- If you must nap, do it earlier in the day and limit it to about 10 to 20 minutes.
- Create a comfortable space for sleep by lowering the temperature, keeping the room quiet and using a supportive mattress
- Put away electronics at least a half hour (or more) before bed. Set to silent and consider keeping them in another room at night.
- Remove anything stressful from the bedroom (bye-bye homework!). And avoid revving up the senses, such as by playing computer games or watching action movies, before bed.
- Have a calm routine. Journal, meditate or listen to soothing music. This time to relax helps prepare the body for a peaceful night of sleep.
