Sleep Hygiene for Teens

“Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep and full daytime alertness.”

~ The National Sleep Foundation ~

1. Keep a Consistent Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. Consistency is paramount to your body’s natural sleep-wake cycle. Our body’s sleep cycles will adapt to these hours and optimize the quality of your sleep.

2. Create a Sleep-Friendly Environment:

Make your dorm room or apartment your sleep sanctuary! Make sure the room is dark, quiet, and cool. Our body’s internal temperature needs to drop a couple of degrees to initiate and maintain sleep. Optimal room temperature is between 65-68 degrees. Consider using earplugs, an eye mask, or a white noise machine to block out disturbances if you can’t control your external environment.

3. Limit Screen Time:

Reduce exposure to screens (phones, tablets, computers, and TVs) at least an hour before bedtime. The blue light emitted by electronic devices can interfere with your ability to fall asleep. It delays the release of melatonin, our sleep-inducing hormone.

4. Exercise Regularly:

Engage in regular physical activity but try to finish exercising at least a few hours before bedtime. Exercise can help you fall asleep faster and achieve deeper stages of sleep. This helps reduce the number of arousals across the night.

5. Manage your Diet:

Avoid heavy meals, caffeine, and alcohol close to bedtime. These substances can disrupt your sleep patterns. Light snacks only if you’re hungry before bed.

6. Establish a Bedtime Routine:

Develop a relaxing bedtime routine to signal to your body that it’s time to wind down. This could include activities such as reading a book, listening to a podcast or soft music.

7. Limit your Naps:

Napping may be tempting after a long day of classes but try to limit daytime naps to 20-30 minutes. Napping during the day can disrupt your sleep at night and delay your sleep onset latency. If you have any problems falling asleep at night, naps should be eliminated all together.

8. Manage Stress Levels:

Sleep impacts our physical, mental, and emotional health. College life can be stressful. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Managing stress can significantly improve your sleep quality. Alternatively, quality sleep at night can help you manage stress levels.

9. Get Help If Needed:

If you’re consistently having trouble sleeping, consider talking to a healthcare professional. Consult with your family physician or a member of health team at your college health center. It’s common to have restless nights on occasion, but poor-quality sleep over lengthy periods may require further investigation.

10. Quiet Hours with Roommates:

If you have roommates, let them know about your sleep schedule and request their cooperation in maintaining a quiet environment, especially during your designated sleep hours.

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