8 tips for sleeplessness in teenagers

Many young people get a different sleep rhythm from the age of twelve. They have difficulty getting up in the morning getting up and they can stay up late in the evening. Yet teenagers have to go to school, which makes it often find it difficult to get up in the morning because they are still too tired. Sleep is very important to have to develop their brains. And that many teenagers suffer from this, we see reflected in the following figures:

• 42.7% of all young people sleep too little*
• 19.1% sleep less than 6 hours per night*
• 33.7% take longer than half an hour to fall asleep*

*Figures from the Brain Foundation

Is your teenager sleeping poorly? Then these 8 tips can help:

1. Mention the benefits of a good night's sleep

Teenagers are not stupid. They learn a lot at school and it is therefore not strange to teach them the benefits to learn about the importance of a good night's sleep. Tell them what the consequences are when your teenager gets too little or sleep poorly; you perform less and get stressed more quickly.

2. 9 hours of sleep

Explain why your teenager gets tired later, but that he or she still needs about nine hours of sleep needs. If your teenager understands this, they better understand that they are sleep deprived.

3. Agree on a bedtime together

Your teenager is at an age where they want to make decisions themselves. Therefore, it is good to together to agree on a convenient bedtime. This bedtime tells when your teenager should go to bed. One hour later they can then go to sleep. This way they still have some time for themselves. The bedtime is then for example at 10:00 PM, but your child goes to sleep at 11:00 PM.

4. Avoid screens before sleeping

The light from screens inhibits the production of the sleep hormone melatonin. Encourage your teenager therefore to read or listen to an audiobook before sleeping, instead of using the computer or phone. It is also restless if information keeps coming in. Your child then does not fall asleep easily. Advise your child to turn off all digital devices one and a half hours before bedtime. to turn off. It is better not to leave the phone or tablet in the bedroom.

5. Make the bedroom dark and comfortable

Ensure a comfortable bedroom that is quiet and dark. The best temperature for a bedroom is between 16 and 18 °C.

In addition, a weighted blanket can provide extra comfort in bed. This weighted blanket helps teenagers to calm down, fall asleep more easily, and sleep better through the night.

6. Encourage sports

Sports and exercise promote a good night's sleep. But do not let your teenager exercise too late in the evening sports. It always takes a while for your teenager's body to calm down and he or she falls asleep.

7. Avoid caffeine

Do not let your child drink beverages containing caffeine in the evening. So no coffee, tea, ice tea, cola, chocolate milk or energy drinks.

8. Let your teenager sleep in

Is it the weekend and possible, let your teenager sleep in. A teenager needs more sleep needed than on school days. Catching up on sleep on the weekend helps. But explain to your teenager that it is better not to get up more than two hours later than usual. Otherwise, there is a chance that you rhythm shifts too much.

Teenagers are just stubborn. This also applies to bedtime. It is difficult to talking and many teenagers think staying up late and 'being tired' is cool. Often they are still on Instagram or WhatsApp because their friends can see it too. Arguing with your child because they are on the phone late at night being on the phone late at night therefore does not work.

Your teenager also knows very well that the light from the phone is bad for his or her sleep. Teenagers change their behavior only when they realize and feel that good sleep has great benefits. When you are rested, things go easier and you feel better.

Melatonin is a solution many parents consider when sleeping is difficult for teenagers, despite all tips, it doesn't work. Melatonin is a natural substance that helps you fall asleep come. Some young people have a deficiency of this substance and therefore have difficulty falling asleep. Extra melatonin can help, but only when taken in the right dosage and at the right time is given. Therefore, it is only recommended on your doctor's advice.

Taking melatonin helps teenagers only when there is a melatonin deficiency. There can also be other reasons why falling asleep is difficult. In that case, melatonin can actually help cause more complaints and the problems can become permanent.

Is melatonin deficiency not the cause? Then it is also possible to contact a youth doctor. These doctors are connected to your teenager's school. The youth doctor can work together with you determine where the problem lies. He or she can then provide guidance or other help involve.

Insomnia occurs at all stages of life. Besides teenagers being affected, also children and adults have difficulty with a good night's sleep. Therefore, also read our other articles:

• Insomnia in toddlers
• Insomnia in children and toddlers
• Insomnia in adults