How to Help a Teenager Fall Asleep

Most teens need a little more than nine hours of sleep every night, according to the National Sleep Foundation, but talking, texting and playing on the computer until long after midnight can be problematic when the alarm goes off for school in the morning. Inadequate sleep can hinder a teen̵7;s success in school, interfering with concentration, problem-solving and even listening skills. Fortunately, there are a variety of ways you can help your teen get the sleep she needs to stay healthy and mentally alert.

Things You'll Need

  • Chamomile or lavender-scented aromatherapy candles or bubble bath
  • Blackout shades or sleep mask

Instructions

    • 1

      Set reasonable expectations for a bedtime. While his body was ready for bed by 9 p.m. when he was younger, his internal clock changes during the teenage years, making 10 or 11 p.m. feel like a more comfortable bedtime, explains the American Academy of Sleep Medicine.

    • 2

      Close the kitchen at least a few hours before bedtime and cut off any type of caffeine -- including chocolate and soda -- before supper.

    • 3

      Help your teen get ready for sleep with a soothing, warm bath or shower, recommends the National Institute of Neurological Disorders and Stroke. Add chamomile or lavender-scented aromatherapy candles or bubble bath to help enhance the soothing effect of the bath. However, keep the temperature in your teen̵7;s room a little on the cool side at bedtime -- approximately 68 degrees Fahrenheit -- because the body prepares for sleep when it cools but wakes up when it gets warm.

    • 4

      Make your teen's bedroom environment calm and non-stimulating, particularly at bedtime. Turn off the computer and television at least an hour before. The screen's blue light can stimulate her brain, making her less likely to feel tired and ready for sleep. If the techno-toys are too tempting for your teen, remove them from the bedroom altogether so she won't be tempted to stay awake texting after bedtime. Encourage your teen to get straight to her homework after school so she's not trying to cram it in before bed.

    • 5

      Replace the regular window coverings with blackout shades or hang something in the window to block out light. If your teen is sensitive to any type of light, you can set his alarm clock to the lowest brightness and turn it to face away from the bed. Sleep masks can help if it's not possible to block out all of the light.

    • 6

      Create a bedtime routine for your teen to get used to the signal that sleep time is coming. While her childhood routine involved stories and cuddles, you'll probably have to modify that old routine a little. Encourage her to read quietly for 15 minutes before bedtime to wind down and get ready to fall asleep more easily. Alternatively, you can turn on soft music or encourage your teen to try a few relaxation exercises just before bedtime.

    • 7

      Try to keep your teen's weekend bedtime similar to the time during the week to help his body get into a regular sleep routine, advises the National Sleep Foundation. More importantly, keep his wake-up time as similar each day as possible, with sleep-ins of no more than an hour or two beyond his regular schedule. This will help to keep his sleep routine consistent.

    • 8

      Determine consequences for disregarding bedtimes and talk about these with your teen. If she simply can't fall asleep, discipline won't help the situation. However, if she's sneaking onto the computer or talking to her friends on the phone when she should be sound asleep, you can shorten curfew, remove driving privileges -- dangerous for your teen to be doing when she's tired -- or increasing her list of chores.

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