8 tips for insomnia in teenagers

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

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

*Figures from the Brain Foundation*

Does your teenager sleep poorly? Then these 8 tips can help:

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

Teenagers are not stupid. They learn a lot at school and it's not strange to explain the benefits to them to learn the importance of a good night's sleep. Tell them what the consequences are when your teenager gets too little or sleeps poorly; you perform worse 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 will better realize that they are lacking sleep.

3. Come together to a bedtime

Your teenager is at an age where he or she wants to make decisions independently. Therefore, it's good to together to come to a convenient bedtime. This bedtime indicates when your teenager should go to bed. An hour later they can 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 with the being busy with the computer or phone. It's also restless when information keeps coming in. Your child doesn't fall asleep easily. Advise your child to turn off all digital devices an hour and a half before bedtime to turn off. It's 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.

Additionally, 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 exercise

Exercising and moving promotes a good night's sleep. But do not let your teenager do this too late in the evening exercising. It always takes a while for your teenager's body to calm down and for him or she falls asleep.

7. Avoid caffeine

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

8. Let your teenager sleep in

It's the weekend and if possible, let your teenager sleep in. A teenager actually needs more sleep need than they get on school days. Napping 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 contrary. This also applies when it comes to bedtime. It is difficult to deal with them talking and many teenagers find staying up late and being 'tired' cool. Often they are still on Instagram or WhatsApp, because their friends see that too. Arguing with your child because it's 's being on the phone late at night does not work.

Your teenager also knows 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 well-rested, things go easier and you feel better.

Melatonin is a solution that many parents consider when sleeping is an issue for teenagers, despite all tips, does not 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 it is in the right dosage and at the right time is given. Therefore, it is only recommended on the advice of your doctor.

Taking melatonin helps teenagers only when there is a melatonin deficiency. There can also be other reasons that make falling asleep difficult. In that case, melatonin can actually help more complaints arise 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 with you investigate where the problem lies. He or she can then provide guidance or other help activate.

Insomnia is something that affects all age groups. In addition to teenagers, it can 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