Falling and staying asleep can be so tricky! It’s important for humans of all ages to set the stage for sleep. We call it sleep hygiene – the practices and routines that promote good sleep.
School-age kids need 10-11 hours and teens need 8-10 hours on average. Most teens only get about 7 hours of sleep. Trouble getting to sleep at this age is usually caused by poor sleep routines and trouble slowing down the mind. Make sure your older children turn off all screens – phones, computers, TV, tablets at least 1 hour prior to bedtime. Requiring children to put their devices to sleep – in a basket or charging station that’s not in their room – is a good family rule.
Sleep hygiene
Use these practices and routines to promote good sleep:
- Consistent bedtimes and wake times all week long, even on weekends.
- Avoid spending time in bed when awake.
- Avoid sleeping during the day.
- Avoid use of electronics prior to bed.
- Avoid watching the clock in bed.
- Limit caffeine.
- Exercise and be active, but not right before bed.
- Keep the room cool, dark, quiet.
- Avoid eating a heavy meal before bed.
Talk to your provider if your child or teenager is having difficulty sleeping. They may suggest a counselor or therapist who can offer strategies for good sleep.
This article is intended for general information and education purposes. It is not a substitute for professional medical advice, diagnosis or treatment.
