Teens need between 8 to 11 hours of sleep per night, and less than 2 in 10 teens report regularly getting that much. Their circadian rhythms shift to later hours in the teen years, meaning they aren’t tired until later in the evening and struggle to wake up later in the morning than during their childhood years. Since school and activity schedules are not built around their circadian rhythm, getting enough sleep every night can be a challenge.
Technology uses and socialization can also have an impact on teen sleep. Here are 3 simple tips to help teens use technology in ways that improve their sleep:
- Dim the Lights and Screens Before Bed: Avoid bright screens—especially blue light—at least an hour before bedtime to help your brain release melatonin and feel sleepy naturally.
- Wind Down with Calm Content: Steer clear of exciting, stressful, or emotional content (like social media drama) close to bedtime to keep your mind calm and ready for rest.
- Set a Screen Curfew: Power down devices at a set time each night –– especially school nights during the school year, or the nights before sports or work in the summer –– to avoid the temptation of staying up late and sacrificing sleep for online activities.
The National Sleep Foundation suggests 4 ways to motivate your teens to prioritize sleep:
- Personal Goals: Help teens connect healthy sleep to their personal goals and let them choose what to focus on.
- Role Models: Share how role models use sleep to perform at their best to inspire smart sleep choices.
- Social Status: Show how valuing sleep can improve mood and mental acuity, which can in turn boost social status within peer norms.
- Family Wellness Practice: Make healthy sleep a visible priority and practice within the family.