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A Guide to Teen Sleep Hygiene: Sleep is a Weapon.

Hey there, fellow parents! I'm your friendly neighborhood mom of three and local clinic owner of Bright Future Pediatrics. We provide primary care for kids from newborn to young adult. I'm here to share some savvy tips on teen sleep hygiene. Because let's face it, a well-rested teen is like a legend in the making! 🦸‍♂️🦸‍♀️

Teenage boy much like a student at Broken Arrow High School who is falling asleep at class because he was up all night playing video games.
Teenagers need 8-10 hours minimum of sleep per night to be healthy.

Why Sleep Is the Real MVP for Teens


First things first, why should we care about our teens' sleep? Well, let me tell you, it's the secret sauce to their success. The American Association of Pediatricians recommends that teens get 8-10 hours of sleep a night. Not only does it keep them in tip-top physical shape, but it also does wonders for their mood, school performance, and decision-making skills. So, let's help our teens get their ZZZs for a brighter tomorrow!


Creating a Sleepy Oasis:


Okay, moms and dads, it's time to transform your teen's room into the ultimate sleep haven. But don't worry, you don't need a magic wand for this; just a few simple tricks:


The Magic Schedule: Encourage your teens to have a consistent sleep schedule. Yes, even on weekends! It helps their body clock stay on track.


Snuggle-Worthy Sleep


Space: Make sure their sleeping nest is comfy and cozy. Invest in a good mattress, fluffy pillows, and those curtains that can turn day into night. Voila!


Screen-Free Zone: Blue light from screens can mess with their sleep. Suggest that they avoid screens at least an hour before bedtime. This includes the phone, the tablet, and the TV.


Chill Vibes: Before bedtime, it's all about winding down. Think reading, warm baths, or teaching them the art of relaxation with some deep breathing exercises. Zen mode activated!


Keep their room a bit cooler, around 65-70°F (18-21°C). You know, like a perfect sleep cocoon.


Teen-Approved Bedtime Routines


Okay, folks, let's talk bedtime rituals that rock:


Slow and Steady: Encourage some low-key activities before bedtime. How about a chapter of that book they're into or a soothing soak in the tub?


Sugar and Spice (and Everything Nice): Skip caffeine and sugary snacks and drinks in the evening. No one wants a sugar rush before bedtime, trust me.


Get Those Moves In: Regular exercise is sleep's BFF, but remind them not to go all "fitness guru" right before bed. Let's avoid midnight workout sessions.


Get a grip of Gaming and Media use

The allure of screens, with their captivating content and seemingly endless entertainment, can easily keep our teens up way past their bedtime. Late-night gaming sessions and binge-watching TV shows have become common culprits, leaving us concerned about the impact on their sleep patterns and overall health. Some tools you might consider are wi-fi device restrictions, family media use plans, and tech contracts,


Lead by Example

Here's the deal, we've got to walk the talk, parents. Our own sleep habits matter! Show them how it's done by sticking to your own sleep schedule. It's like leading by sleepy example.


Sleepy Troubles? Get 'Em Sorted

If you notice signs of sleep trouble in your teen—like grumpy mornings, mood swings, or zombie-like behavior—it might be time to chat with a pro. Sleep disorders are no joke, and experts can help. Schedule an appointment with your pediatrician to discuss options for helping get your teen the sleep they need.


So, there you have it, my fellow parent pals! By giving our teens the gift of good sleep, we're essentially paving the way for them to become success. And who wouldn't want that? 🌟 So, let's create a sleep-friendly environment, establish those awesome bedtime rituals, and watch our teens soar towards their bright and promising future! 💤✨


Tell us more about ways you have helped your teen get better sleep in the comments!


Here are some top resources you can use to help you on your journey to better sleep for your child.




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