ORLANDO, Fla. – Studies show teenagers are getting about two hours less sleep than they should. The average teenager gets around seven hours of sleep when they should clock in around nine hours.
This lack of sleep can affect their academic performance and lead to changes in mood as well as an increased risk for obesity, diabetes, and heart disease.
“Sleep is the VIP service everyone needs, regardless of age,” said Leandre Schoeman, a certified sleep consultant.
So how can you help your teen develop better sleep habits and get enough Zs?
Designate their room as a place of rest. Bedrooms should be cool, dark and with few distractions. Use other areas of living space for homework and studying.
Also, set a nightly routine that includes consistent bedtime and wake time. On weekends, try not to let your teen shift their sleep schedule more than an hour.
Before going to sleep, allow teens 30 to 40 minutes to wind down, ideally in their beds without screens. Experts say televisions, gaming systems, laptops, and cellphones should be left out of the bedroom as they all distract from sleep.
“I think it’s super important to understand that screen time is to be kept separate from bedtime,” Schoeman said.
Naps are OK but make sure your teen takes them right after school and doesn’t nap for longer than 30 minutes.
Also, have them avoid caffeine after school hours.
When you enforce these sleep rules, experts say to explain how it will benefit your teen’s health and well-being and ask for input.
“With older kids, I think it is really helpful to actually approach them in a way that involves them,” Schoeman said.