Most teenagers need more than 9 hours to sleep each night,
but chatting, messaging and playing computer games until after midnight can
cause them trouble when the alarm clock goes off in the morning. Lack of sleep
can be hold back the success of teenagers at school, interrupt the focus,
problem solving skill or even the listening skill. Luckily, there’re many ways
for you to help your teenagers sleep in order to maintain health and mental
agility.
Most teenagers
need more than 9 hours to sleep each night, but chatting, messaging and playing
computer games until after midnight can cause them trouble when the alarm clock
goes off in the morning.
Instruction
·
There’re reasonable expectations about the bed time. while the
child is ready to sleep at 9 p.m., when the teenagers are younger, the clock
inside them changes during the teenage year, making 10 or 11 p.m. feels like a
more reasonable and comfortable time to hit the hay, according to experts.
·
Close the kitchen door several hours prior to sleep and cut any
kind of caffeine – including chocolate and soda – before dinner.
·
Help teen get ready to go to sleep with a warm bath. Add scented
candles or foaming soap having chamomile or lavender scent to increase the
soothing effect of bathing. However, keep the temperature in your child’s room
slightly cool at bed time – about 68 degree F – as the body prepares to sleep
when it’s cool and wakes up when it’s hot.
Help teen get
ready to go to sleep with a warm bath.
·
Make sure that the teen’s room environment is quiet and
stimulate-free, especially at bed time. Turn off the computer and TV at least 1
hour prior to bed time. The blue light from the display can stimulate the
teen’s brain, making him feel tired and ready to sleep. If the technology toys
are too attractive to your child, take them all out of the room so that he’s
not tempted and stay awake to message after getting on her bed. Encourage your
child to do homework after school so that they don’t have to try to cram it
into his head before sleep time.
·
Replace the regular curtain with black curtain or hang something
at the window to block the light. If your child is sensitive to any kind of
light, you can set the alarm clock to its lowest brightness and have it face
off the bed. Sleep mask can be helpful if you can’t block all the light.
·
Create a habit of bed time so that your child will be familiar
with the signal that it’s about time to sleep. While the childhood habits of
your child relates to the stories and cuddles, you certainly have to change the
old habit a bit. Encourage your child to read books in silence for about 15
minutes to get ready to doze off more easily. Or you can play soft music or
encourage your teen to try some exercises for relaxation before going to bed.
·
Try to keep the bed time of your child on the weekend similar to
the bed time of the whole week to help his body get familiar with the regular
sleeping habit. More importantly, keep the wake-up time the same for every
single day if possible, with sleeping in bed late no longer than 1 or 2 hours
compared to the regular schedule. This will help to make teen’s sleep habit
consistent.
·
Specify the consequences of ignoring bed time and talk to your
teen about this. If your teen is simply unable to sleep, discipline is no good.
However, if your teen sneaks on playing computer games or chatting with friends
on the phone when he’s supposed to sleep, you can shorten the curfew time, take
away privileges for driving, for example – an extremely dangerous thing when
he’s doing when being tired – or add more to his chore list.
However, if your teen sneaks on playing computer games or
chatting with friends on the phone when he’s supposed to sleep, you can shorten
the curfew time, take away privileges
Advice and warnings
·
If you have problem convincing your teen to sleep on time, let he
know that sleeping can increase acnes.
·
If you use scented candles, you need to blow them off before he
dozes off.
