Teenagers often don't get enough sleep thanks to busy schedules, late-night Web surfing and TV watching, caffeinated drinks and other distractions. Teens' circadian rhythms change as they get older so that they don't start feeling sleepy until late at night, yet they're supposed to get nine hours of sleep for optimal daytime performance. To combat the internal clock, parents can help encourage a dark, relaxed environment at home around bedtime.
Step 1
Help your teen monitor his food and drink intake before bed. Make soda, energy drinks and other forms of caffeine and sugar less available.
Step 2
Require your teen to stop using the computer, TV, cell phone and other electronic distractions well before bedtime. Encourage relaxing, low-stimulus activities like reading a book or taking a warm shower.
Step 3
Dim the lighting in your home around bedtime, and turn bright light back on or open blinds when it's time to get up in the morning. Lighting cues can help signal a teen's body when it's time to sleep and wake. Keep your child's bedroom cool and dark at night.
Step 4
Make your teen go to bed at the same time each night and get up at the same time each morning, even on weekends. Limit her daytime naps to 30 minutes, as longer naps can make it harder to fall asleep at night.
Step 5
Take your teen to your family doctor if sleep problems persist. Although sleeping pills aren't usually recommended for teenagers, they may be prescribed in extreme cases, or there may be an underlying cause for the sleep problems that requires its own course of treatment.
