Good sleep is important for people of any age, but teenagers can have some unique challenges. They often have homework, extracurricular activities, and the lure of electronic devices, which can interfere with getting to bed early enough. Teens are natural “night owls,” with body clocks that often tend toward going to bed late and getting up late. With school starting early in the morning, sleeping in isn’t something teens can usually do.
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They should usually get between 8.5 and 9.5 hours of sleep a night, but many get less on a regular basis. The result is teens that are frequently tired, moody, and unable to concentrate.
The following tips can help your teen get a better night’s sleep:
Establish a Regular Routine
Keep a schedule that’s as regular as possible. Teens should avoid sleeping extremely late on the weekends. Short naps during the day are usually OK, but they should be limited to about 30 minutes. If they’re any longer, your teen may have trouble falling asleep at night.
Invest in a Good Mattress
Your teen’s mattress may need replacing, especially if he or she has had it for years. Consider taking your teen to Land of Sleep, a mattress store near Heritage Oaks, and let them try out a new mattress. Spend some time hearing about the features, and let your teen lie on ones you’re considering so they can test their comfort level.
Create an Environment That’s Favorable for Sleep
Limit late-night access to devices such as cell phones, tablets, and televisions. They provide a distraction and emit a bright light that can make it harder to get to sleep. Aim for a dark, quiet, comfortable environment to encourage sleep, and avoid family drama and serious discussions in the evening.
Limit Heavy Meals and Caffeine
A small snack is usually fine, but your teen shouldn’t eat a heavy meal close to bedtime. In addition, encourage him or her to limit caffeine. Many teens enjoy energy drinks, coffee, and soda, but they can be loaded with caffeine. Caffeine should be limited to 100-200 mg a day (about two cups of coffee) and should be avoided after 2 p.m.
Visit Land of Sleep, a mattress store near Heritage Oaks, to find a mattress that can help your teen get a better night’s sleep. We offer same-day delivery, so he or she could be enjoying a comfortable new mattress tonight!
