Starting around puberty, kids start getting tired later at night. While it might seem like they need less sleep, in fact, teens need about 9 hours of sleep at night. Unfortunately, most teens do not get the sleep they need.
What Makes it Hard for Teens to Sleep?
Several factors make it hard for teens to get the sleep they need:
- Schedule. The average teen gets tired around 11 p.m. and has to get up between 6 and 7 a.m. to get to school on time. This makes it impossible to get 9 hours of sleep.
- Homework. The push to succeed can backfire when kids sacrifice sleep to do homework. After a night of too little sleep, your teen may not be able to focus in class or absorb new material.
- Texting. Even early evening texts can disrupt sleep. Hearing constant text alerts can make it impossible to wind down and relax into sleep.
What Parents can do
- Make rules about bedtime. Set a bedtime for your teen, and yourself, and make sure you stick with it.
- Limit nighttime activities. Consider limiting the number of weeknights your child stays out past dinner.
- Offer homework support. If they have a heavy semester, help them schedule homework time and limit other activities.
- Set technology boundaries. You might make a rule that no devices are allowed in the bedroom after a certain hour.
- Promote relaxing activities. In the hour or so before bedtime, encourage your child to do something relaxing. This might mean reading a book or taking a warm shower. Encourage your teen to explore ways to unwind so sleep can come.