Good sleep hygiene is important for everyone, but it's especially crucial for teenagers who are still developing and growing. Getting enough sleep can help teens feel rested, improve their mood, and boost their overall health. Let’s explore some tips for good sleep hygiene for teens.
Create a consistent sleep schedule
Establishing a consistent sleep schedule can help teens get into a healthy sleep routine. Try to go to bed and wake up at the same time each day, even on weekends— even though this may feel impossible! This can help regulate your body's natural sleep-wake cycle and make it easier to fall asleep and wake up feeling rested.
Make the bedroom a comfortable and relaxing place
The bedroom should be a place that promotes sleep, not distractions. To create a comfortable and relaxing sleep environment, try the following:
Keep the bedroom cool, dark, and quiet.
Use a comfortable blanket and pillows.
Keep screen use to a minimum.
Relax before bedtime
To prepare for sleep, try relaxing activities such as reading, listening to soothing music, or taking a warm bath before bedtime. Avoid stimulating activities that can keep you awake, such as intense exercise or working on a computer. Stop the screen scroll at least an hour before bed!
Consider a white noise machine
If you have trouble falling asleep due to outside noise, a white noise machine can be helpful. White noise is a constant, low-level noise that can mask other sounds and help you relax and fall asleep. There are some apps that can provide white noise or soothing music. Our team loves the Calm meditation app and uses it regularly.
Good sleep hygiene is important for teens to help them feel rested and improve their overall health. By creating a consistent sleep schedule, making the bedroom a comfortable and relaxing place, avoiding caffeine, relaxing before bedtime, and considering a white noise machine, you can improve your sleep and wake up feeling refreshed.