Getting enough sleep is crucial for adolescents, as it helps them maintain their physical and mental health and cope with the daily challenges of growing up. However, it can be difficult to establish a healthy sleep schedule, especially with the distractions of technology and busy schedules. Here are five easy ways for teens to improve their sleep schedule in 2023.
Establish a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, including weekends, to help regulate your body’s internal clock. This will improve your sleep schedule and help you fall asleep more easily at night.
Create a relaxing bedtime routine: Develop a pre-sleep routine that helps you relax and unwind, such as reading a book, listening to relaxing music or taking a warm bath. This signals your body that it’s time to sleep and makes it easier for you to fall asleep.
Avoid screens before bedtime: The blue light emitted by electronic devices can suppress melatonin production, making it difficult to fall asleep. Try to avoid screens at least an hour before bedtime to improve your sleep schedule.
Make sure your sleep environment is comfortable: Keep your bedroom cool, dark and quiet and make sure your bed is comfortable. Invest in a good quality mattress and pillows. A comfortable sleeping environment can improve your sleep schedule and help you fall asleep more easily.
Consider using a white noise machine: White noise can help block out background noise that can disrupt sleep, such as traffic, neighbours or pets. This can improve your sleep schedule and make it easier to fall asleep and stay asleep all night.
It is important to remember that sleep needs vary from person to person, and it can take time to find what works best for you. If you are having trouble sleeping, you can seek advice from a health professional.