{"id":73556,"date":"2020-06-12T14:14:00","date_gmt":"2020-06-12T22:14:00","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=73556"},"modified":"2020-06-16T17:40:38","modified_gmt":"2020-06-17T01:40:38","slug":"7-tips-for-better-sleep-in-children-and-teens","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/7-tips-for-better-sleep-in-children-and-teens\/","title":{"rendered":"7 Tips for Better Sleep in Children and Teens"},"content":{"rendered":"
<\/div>\n

Children,\nteens, and adults all need to get enough sleep in order to perform well and\nmaintain good health. Kids and young adults from the ages of puberty to 22\nshould sleep for approximately nine hours per day, according to the Child\nMind Institute<\/a>.\nHowever, in a busy world full of academic pressure, after-school activities, time\nwith friends, and technology, quality sleep time often suffers.<\/p>\n\n\n\n

Sleeplessness can promote anxiety and affect well-being. In fact, 70% of teens <\/a>(ADAA) report experiencing anxiety before the age of 22. Not only does a lack of sleep affect a young person\u2019s mental health, but it can also have an impact on their physical health as well. It\u2019s so important to ensure that kids and teens are prioritizing sleep for a happy, healthy life. <\/p>\n\n\n\n

The\nfollowing are seven tips that parents can use to help their kids enjoy restful\nsleep consistently.<\/p>\n\n\n\n

1.\nKeep Them on a Schedule<\/strong><\/h2>\n\n\n\n

It\u2019s\nno fun to have to nag your kids to go to bed on time, but maintaining a\nconsistent sleep schedule is crucial for preventing sleep problems and avoiding\nchronic sleep deprivation. <\/p>\n\n\n\n

For\nkids and younger adolescents, it can be a bit easier to enforce a standard\nbedtime. For teens, though, you may have to work a bit harder. Talk to your\nteen about why sleep is so important. Preventing problems like depression,\nanxiety, and poor academic performance are just a few reasons that might compel\na teenager to go to bed on time. <\/p>\n\n\n\n

2.\nLimit Your Kid\u2019s Screen Time<\/strong><\/h2>\n\n\n\n

For\nmost of us, our screens are causing at least a few problems when it comes to\ngetting enough sleep. Research shows that excessive screen time\nreduces melatonin production<\/a>, which is a hormone that aids in sleep.<\/p>\n\n\n\n

Detaching\nadolescents from their phones is extremely difficult, but it\u2019s important to\nhave your kids turn off their screens an hour before bed. Cutting off the blue light\nfrom the screen will help them fall asleep faster and improve the quality of\ntheir sleep. And yes, this should be a family rule that all the adults follow\ntoo!<\/p>\n\n\n\n

3.\nCompel Them to Eat Healthy Foods<\/strong><\/h2>\n\n\n\n

Keeping\nto a schedule means more than setting a bedtime. It also means keeping meals on\na regular schedule so that late-night snacking doesn\u2019t interfere with sleep. Junk\nfood that\u2019s full of sugar and simple carbohydrates are the worst culprits. <\/p>\n\n\n\n

One\nof the best ways to reduce unhealthy snacking is to serve healthy meals on a\nset schedule and to keep junk food out of the house. You might get some\ncomplaints, but you\u2019ll all sleep more soundly and feel better. <\/p>\n\n\n\n

4.\nTry Over-the-Counter Melatonin<\/strong><\/h2>\n\n\n\n

Some\nsleep aids create dependency, but melatonin is a natural choice that won\u2019t pose\nany risks to your children. Of course, you should consult a physician first,\nbut over-the-counter melatonin may help your kids enjoy more restful sleep,\nespecially during the teen years when their bodies seem to be on a totally\ndifferent sleep schedule than the rest of the world. 2-3 mg should be taken 1-2\nhours before bed for the best results. <\/p>\n\n\n\n

5.\nHelp Your Kids to Develop Good Sleep Habits While They’re Young<\/strong><\/h2>\n\n\n\n

Setting\nexpectations and boundaries around screen time, bedtime, and studying before\nchildren enter adolescence is extremely helpful in creating good sleep habits.\nGetting those habits established before the social and academic pressures of\njunior high and high school come into play can really make a difference in\nensuring that your children are well-rested throughout their childhood and teen\nyears. <\/p>\n\n\n\n

6.\nKeep Them Active<\/strong><\/h2>\n\n\n\n

We\nall need regular exercise to stay healthy. Not only does physical activity\nboost our mood and help us stay healthy, but it can also help us to wind down\nand sleep better. <\/p>\n\n\n\n

Kids\nmight prefer to stay inside and play on their devices, but it\u2019s important to\nkeep them active. Sixty minutes a day<\/a> is a good baseline.\nExercising too close to bedtime won\u2019t help them fall asleep, but some\nafter-school activity (perhaps a family jog or yoga session?) can set the stage\nfor a good night\u2019s sleep. <\/p>\n\n\n\n

7.\nCreate a Restful Environment<\/strong><\/h2>\n\n\n\n

Bright\nlights and loud music aren\u2019t the best options for bedtime. It\u2019s important to\nmake your child\u2019s bedroom restful and comfortable. Keep the temperature cool,\nand give them a healthy snack before bed if they\u2019re too hungry to sleep. Make\nsure the room is dark enough and encourage a low-key activity like reading\nbefore bedtime. <\/p>\n\n\n\n

Take Charge and Be a\nGood Role Model<\/strong><\/h2>\n\n\n\n

You\nmay need to get creative in motivating your kids to get more sleep, but it\u2019s\nwell worth the effort. The effects of chronic sleep deprivation are alarming\nand can affect kids and teens in all areas of their life. It\u2019s important to\ntake charge and provide the tools to help your kids get enough rest. <\/p>\n\n\n\n

Finally,\nyou need to walk the walk yourself. Your kids will quickly notice if you\u2019re\nstill pulling all-nighters or bringing your phone to bed. Be a good role model\nand use the motivation to help your kids sleep as a way to get more rest\nyourself. It\u2019s a win-win for the whole family! <\/p>\n","protected":false},"excerpt":{"rendered":"

Children, teens, and adults all need to get enough sleep in order to perform well and maintain good health. Kids and young adults from the ages of puberty to 22 should sleep for approximately nine hours per day, according to … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":12656,"featured_media":80727,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[9,21,6],"tags":[2080,51,1295,7790],"yoast_head":"\n7 Tips for Better Sleep in Children and Teens<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pickthebrain.com\/blog\/7-tips-for-better-sleep-in-children-and-teens\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Tips for Better Sleep in Children and Teens\" \/>\n<meta property=\"og:description\" content=\"Children, teens, and adults all need to get enough sleep in order to perform well and maintain good health. 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