Take care of your teens sleep

Your child's sleep and sleep habits will begin to change as they enter adolescence. Some daytime activities and some good bedtime habits are helpful ways to help you take care of your teen's sleep.

Teenagers often have a habit of going to bed late and don't want to wake up early. Let aFamilyToday Health to learn about sleep of adolescents and support to children sleep well, in accordance with the age and help children become stronger.

Why is sleep so important for teenagers?

The sleep of the teenagers is important because it:

Help for healthy

The child's immune system is working well

Helps increase energy, improve concentration

Help children remember everything for longer.

Lack of sleep can make it difficult for children to behave, regulate emotions, communicate with others, pay attention, and learn at school.

How many hours of sleep does a teenager need each night?

Teenagers need 8 - 10 hours of sleep each night. This means that children still need more sleep than adults for best learning and play during the day.

Also, it is not possible for a child to get enough sleep. It is important to pay attention to the quality of your child's sleep. Usually, when entering the teen years, children will begin to form the habit of going to bed late and waking up late the next morning. This is because at this stage the child's body begins to secrete more of the hormone melatonin at night, affecting the child's circadian clock. In addition, the child's brain will also mature during this period. Therefore, it can make children more alert.

How adolescents sleep

You can support your teen's sleep care by observing what they do during the day. Children need to have a nutritious diet, have positive social relationships and exercise regularly.

Good daytime routines can help your child avoid problems with sleep. These habits can also help your child deal with problems that arise related to sleep.

1. Good habits that you should practice for children

Encourage your child to go to bed and wake up on time. Keep this routine even on weekends to help your body's circadian clock get used to this.

Encourage your child to get out of bed after waking up instead of trying to stay back.

Take time to do relaxing activities before going to bed. These activities can be hot baths, drinking a glass of warm milk, reading books, listening to soft music ...

Encourage your child to take a nap for no more than 20 minutes and sleep at the beginning of noon. Sleeping too long and too late can make it difficult for a baby to fall asleep at night.

2. Baby's sleeping environment

Turn off music, cell phones, computer screens, and television at least an hour before bed. Calls, texts, and social media can disrupt sleep. Therefore, encourage your child to talk to friends during the day instead of at night.

Check out your child's bedroom. A quiet, low-light space is important for babies to have a good night's sleep.

Make sure your child feels safe at night. Reward your child's courage if they are afraid of something. Avoid watching TV shows, movies, video games, or books that contain elements that scare your child. Some children have a fear of the dark. So, when you go to bed, leave the lights on at night.

If your child is constantly interested in time, encourage them to move the clock to a place they cannot see.

If your child has trouble sleeping, let him sit up and do some relaxing activities such as reading… When he feels tired, he can go back to bed.

3. Good health and nutrition

Make sure your child has a moderate dinner at a reasonable time. Feeling too hungry or too full before going to bed can make a baby uncomfortable and difficult to sleep.

Encourage your child to be exposed to plenty of sunlight, especially in the morning. This helps the body produce the hormone melatonin at the right time during its sleep cycle.

Make sure your child has a healthy breakfast. Children may not eat well, but a light breakfast can help start the body's circadian clock.

Encourage children to limit their caffeine intake, often found in beverages such as coca, tea, and coffee, especially in the afternoon and evening.

Encourage your child to exercise during the day, not at night. Excessive activity at night can make it difficult for children to sleep.

4. Anxiety

If there are worries that cause your child to wake up at night, try talking about it during the day. You and your child can work together to find ways to solve the problems they are facing.

Encourage your child to record their fears in a notebook, helping them refine their thoughts.

Signs that your baby is having sleep problems

A minor may be experiencing sleep problems if they:

It takes a lot of time to fall asleep

Many times woke up at night and could not sleep again

It is very difficult to wake up on time in the morning

Have unusual day-to-day sleep habits

Sleepwalking or waking up frequently to eat at night

Have nightmares often.

If your baby has trouble sleeping, you may also experience some daytime signs such as:

Every morning it is difficult to wake up children to go to school

Always find your child lacking energy or tired

Take too long naps or doze off at school

It is difficult to concentrate or memorize.

Changes in teenagers' sleep habits, such as falling asleep later than usual, are not necessarily due to sleep problems. This may be due to a baby having a problem and not a sleep disorder .

Some teenage sleep problems may temporarily be improved through good daytime routines and diets to help them sleep better.

Solve teenage sleep problems

If your baby has sleep problems, he or she will probably need to make lifestyle changes and practice new sleep habits for weeks. In addition, you should also involve your child in solving his or her sleep problems. You can ask them some questions such as what makes it difficult for them to sleep. Then, let your child choose a daytime routine that he or she needs to change for better sleep. For example, children can exercise every afternoon.

If none of the above works, you should take your child to a doctor or psychologist. Experts can recommend you a suitable solution. Ideally, you should consult with your doctor about your child's sleep problem and should not take over-the-counter sleeping pills on your own.