Colin Snow
Helping teenagers get more sleep is a critical concern, as highlighted by Julian Garey, who emphasizes the profound impact of sleep on adolescent health, academic performance, and emotional well-being. Teenagers often struggle with sleep due to factors like early school start times, excessive screen use, and hormonal changes, making it essential for parents, educators, and caregivers to implement practical strategies. These may include establishing consistent bedtime routines, limiting screen time before bed, creating a sleep-conducive environment, and advocating for later school start times. By addressing these challenges, we can support teenagers in achieving the restorative sleep they need to thrive during this pivotal stage of development.
| Characteristics | Values |
|---|---|
| Author | Juliann Garey |
| Article Title | How to Help Teenagers Get More Sleep |
| Publication | The New York Times |
| Publication Date | February 2019 (Note: This is the latest available information as of October 2023) |
| Focus | Strategies to improve sleep habits in teenagers |
| Key Points |
|
| Target Audience | Parents, caregivers, educators, and teenagers themselves |
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What You'll Learn
- Consistent Bedtime Routines: Establish regular sleep schedules to regulate circadian rhythms effectively
- Limit Screen Time: Reduce exposure to screens before bed to improve sleep quality
- Create a Restful Environment: Optimize bedroom conditions for comfort and relaxation
- Encourage Physical Activity: Promote daily exercise to enhance sleep duration and depth
- Manage Stress and Anxiety: Teach relaxation techniques to reduce sleep-disrupting worries
Consistent Bedtime Routines: Establish regular sleep schedules to regulate circadian rhythms effectively
Teenagers need 8–10 hours of sleep nightly, yet most fall short due to irregular schedules and digital distractions. Establishing a consistent bedtime routine isn’t just about setting an alarm—it’s about retraining the body’s internal clock, or circadian rhythm, to recognize when it’s time to wind down. This biological process thrives on predictability; without it, melatonin production falters, and sleep quality suffers. For teens, whose circadian rhythms naturally shift later during adolescence, consistency becomes even more critical to counteract this delay.
Begin by anchoring the routine with a fixed wake-up time, even on weekends. This step is non-negotiable. For example, a 15-year-old who needs to wake at 6:30 a.m. for school should maintain this schedule seven days a week. Pair this with a bedtime that allows for 9 hours of sleep—in this case, 9:30 p.m. Gradually adjust the bedtime in 15-minute increments if the current schedule is drastically different, avoiding abrupt changes that can shock the system. Consistency here isn’t about perfection but about minimizing variability to reinforce the circadian rhythm.
Incorporate calming activities 30–60 minutes before bed to signal to the brain that sleep is approaching. Dim the lights, limit screen time, and introduce relaxation techniques like deep breathing or light reading. Avoid stimulating activities like intense homework sessions or video games, which can elevate cortisol levels and delay sleep onset. For teens struggling with anxiety, a journal entry or gentle stretching can help clear the mind. The goal is to create a ritual that feels natural and enjoyable, not forced or punitive.
Parents play a pivotal role in modeling and enforcing these routines. For instance, if a teen’s bedtime is 10 p.m., ensure the household environment supports this—no loud TV, bright lights, or disruptive activities after 9:30 p.m. Use technology wisely: blue light filters on devices, or better yet, a digital curfew an hour before bed. For teens resistant to change, involve them in designing their routine, offering choices like which relaxation activity to include or what time to start winding down. This fosters a sense of ownership and increases adherence.
Consistency doesn’t mean rigidity; it means reliability. Allow for occasional exceptions, like a late-night event, but prioritize returning to the routine the next day. Over time, the body will adapt, and the teen will begin to feel sleepy at the designated bedtime without external prompts. This isn’t an overnight fix—it can take weeks for the circadian rhythm to fully adjust—but the payoff is significant: improved mood, better academic performance, and a healthier relationship with sleep. In a world that often undervalues rest, a consistent bedtime routine is a powerful act of self-care for teenagers.
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Limit Screen Time: Reduce exposure to screens before bed to improve sleep quality
The blue light emitted by smartphones, tablets, and computers suppresses melatonin, a hormone crucial for sleep. This disruption can delay sleep onset by up to an hour, particularly in teenagers whose circadian rhythms are already shifting later. To counteract this, establish a "digital sunset" at least 60 minutes before bedtime. During this hour, encourage activities like reading, journaling, or gentle stretching. For younger teens (12-14), consider a stricter 90-minute cutoff, as their melatonin production is more sensitive to light interference.
Implementing a screen curfew requires more than good intentions. Start by designating a charging station outside bedrooms, ideally in a common area. This physically removes the temptation to scroll in bed. For older teens (15-18), negotiate a compromise: allow 15 minutes of screen time for essential tasks (e.g., homework, scheduling) but enforce a hard stop afterward. Use apps like "Night Shift" or "Flux" to reduce blue light emissions on devices, though this should complement, not replace, the curfew.
Compare the effectiveness of gradual vs. immediate screen restrictions. A study by Julian Garey highlights that teens who tapered off screen time over two weeks reported fewer sleep disturbances than those who quit cold turkey. Start by reducing evening screen use by 15-minute increments every three days. Pair this with positive reinforcement: offer non-screen rewards (e.g., later wake-up times on weekends) for consistent adherence. For teens resistant to change, frame it as an experiment: track sleep quality using a journal or app for two weeks with and without the curfew.
Despite good intentions, pitfalls abound. One common mistake is replacing screens with stimulating content on other devices, like e-readers with backlit screens. Opt for physical books or blue-light-free e-readers instead. Another challenge is peer pressure: teens may fear missing out on social interactions. Address this by scheduling offline social activities in the evening, such as board games or walks. Finally, be mindful of exceptions: occasional late-night study sessions are inevitable, but ensure they’re the exception, not the rule. Consistency is key to retraining the body’s sleep-wake cycle.
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Create a Restful Environment: Optimize bedroom conditions for comfort and relaxation
Teenagers need 8–10 hours of sleep nightly, yet most fall short. Their bedrooms, often cluttered with distractions, can sabotage this goal. Transforming this space into a sanctuary of calm requires deliberate changes to light, sound, temperature, and layout.
Step 1: Control Light Exposure
Human biology responds to light as a wake signal. For teens, whose circadian rhythms naturally shift later, minimizing evening blue light is critical. Install blackout curtains to block external light, especially in summer or urban areas. Replace harsh overhead lighting with warm, dimmable lamps for evening use. For device-dependent teens, enforce a "blue light curfew" two hours before bed, or use blue light filters on screens and bulbs.
Step 2: Manage Noise Levels
Unpredictable noise disrupts sleep cycles. White noise machines or apps can mask sudden sounds, but avoid nature sounds with abrupt changes (e.g., bird chirps). Earplugs are a low-tech alternative, but ensure they’re comfortable for side sleepers. For shared spaces, set boundaries with siblings or neighbors to minimize late-night disturbances.
Step 3: Regulate Temperature and Air Quality
The ideal sleep temperature is 60–67°F (15–19°C), but teens often prefer warmer rooms. Compromise with breathable bedding: a lightweight duvet and layered blankets allow adjustment. Improve air quality with a HEPA filter to reduce allergens, and ensure proper ventilation by cracking a window or using a fan. Avoid overheating with heavy comforters or synthetic fabrics that trap moisture.
Step 4: Declutter and Personalize Mindfully
A cluttered room overstimulates the brain, signaling unfinished tasks. Dedicate 10 minutes daily to tidying surfaces and floors. However, personalization isn’t prohibited—limit decorations to calming elements like soft textures, muted colors, or a single focal point (e.g., a favorite poster). Avoid bright, chaotic patterns or excessive electronics visible from bed.
Cautions and Trade-offs
While optimizing the bedroom is essential, avoid turning it into a sterile sleep lab. Teens need to feel ownership of their space. Involve them in decisions, balancing their preferences with sleep science. For example, if they resist removing a desk, reposition it to face away from the bed to reduce visual reminders of homework.
A restful bedroom isn’t about perfection but intentionality. Small changes—dimmer lights, a cooler temperature, or a quieter corner—accumulate into an environment that signals the body to unwind. For teens, this isn’t just about sleep; it’s about reclaiming a space where rest is prioritized in a world that rarely pauses.
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Encourage Physical Activity: Promote daily exercise to enhance sleep duration and depth
Teenagers who engage in regular physical activity tend to fall asleep faster, sleep longer, and experience deeper sleep cycles. This isn’t just anecdotal; studies show that moderate to vigorous exercise can increase sleep duration by up to an hour per night for adolescents. The key lies in how exercise regulates the body’s internal clock, reduces stress hormones like cortisol, and promotes the production of melatonin, the sleep-inducing hormone. However, not all exercise is created equal—timing and intensity matter. Vigorous workouts within 2-3 hours of bedtime can be counterproductive, as they elevate heart rate and body temperature, making it harder to wind down. Instead, aim for consistent, moderate activity earlier in the day, such as brisk walking, cycling, or team sports, to maximize sleep benefits without disrupting nighttime routines.
To implement this effectively, start by helping teenagers find an activity they genuinely enjoy. For some, this might be joining a soccer team; for others, it could be yoga or dance. The goal is to make exercise a natural part of their daily routine rather than a chore. Aim for at least 60 minutes of moderate to vigorous physical activity daily, as recommended by the World Health Organization for adolescents. Break this into smaller, manageable chunks if necessary—a 20-minute jog in the morning, a 30-minute gym class during school, and a 10-minute walk after dinner, for example. Incorporating variety keeps things interesting and reduces the risk of burnout. For instance, alternating between aerobic activities like swimming and strength-based exercises like bodyweight workouts can cater to different interests and fitness levels.
One common misconception is that evening exercise always interferes with sleep. While intense workouts close to bedtime can be problematic, light to moderate activities like stretching, tai chi, or a leisurely walk can actually promote relaxation. These activities help signal to the body that it’s time to wind down, especially when paired with dim lighting and a calm environment. Encourage teenagers to experiment with evening routines that include gentle movement, such as a 15-minute yoga session or a slow bike ride. Pairing physical activity with other sleep hygiene practices, like limiting screen time before bed, amplifies its effectiveness. The goal is to create a holistic approach where exercise complements other habits, not competes with them.
Finally, it’s crucial to address barriers that might prevent teenagers from engaging in regular physical activity. Lack of time, access to facilities, or self-consciousness about fitness levels can all deter participation. Schools and families can play a pivotal role by advocating for physical education programs, providing safe spaces for activity, and fostering a culture that values movement over competition. For teenagers who feel overwhelmed, start small—even 10 minutes of jumping jacks or a quick dance session can make a difference. The key is consistency, not perfection. By framing exercise as a tool for better sleep rather than just a means to improve fitness, teenagers are more likely to embrace it as a sustainable habit. Over time, this not only enhances sleep quality but also contributes to overall well-being, creating a positive feedback loop that benefits both body and mind.
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Manage Stress and Anxiety: Teach relaxation techniques to reduce sleep-disrupting worries
Teenagers often lie awake at night, their minds racing with worries about school, social pressures, or future uncertainties. This mental chatter, fueled by stress and anxiety, disrupts their sleep, leaving them exhausted and irritable the next day. Teaching relaxation techniques can act as a mental "off switch," calming the nervous system and creating a conducive environment for sleep.
One effective technique is progressive muscle relaxation. This involves tensing and then releasing different muscle groups in a systematic way, starting from the toes and working up to the face. For example, have your teen clench their fists tightly for 5 seconds, then release completely, noticing the sensation of relaxation that follows. Repeat this process for each muscle group, dedicating 2-3 minutes to each area. This practice not only reduces physical tension but also shifts focus away from anxious thoughts.
Another powerful tool is guided imagery. Encourage your teen to close their eyes and imagine a peaceful scene, such as a quiet beach or a serene forest. Prompt them to engage all their senses: the warmth of the sun, the sound of waves, the scent of pine trees. Apps or recordings specifically designed for guided imagery can be helpful, offering structured narratives that lead the listener through calming visualizations. Aim for 10-15 minutes of guided imagery before bedtime to ease the transition into sleep.
Deep breathing exercises are simple yet highly effective. Teach your teen to inhale slowly through their nose for a count of 4, hold their breath for a count of 4, and exhale slowly through their mouth for a count of 6. This longer exhale activates the parasympathetic nervous system, promoting relaxation. Encourage them to practice this technique whenever they feel anxious, not just at bedtime, to build a habit of calming themselves.
While these techniques are beneficial, it’s important to avoid forcing them. Relaxation practices should feel accessible and enjoyable, not like another chore. Start with short sessions and gradually increase the duration as your teen becomes more comfortable. Additionally, be mindful of timing—introduce these techniques earlier in the evening, rather than right before bed, to prevent them from becoming another source of pressure.
By incorporating these relaxation techniques into their routine, teenagers can learn to manage stress and anxiety, paving the way for more restful and rejuvenating sleep. Consistency is key, so encourage daily practice, even on nights when sleep comes easily. Over time, these tools can become a natural part of their self-care toolkit, fostering better sleep and overall well-being.
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Frequently asked questions
Julian Garey is a psychiatrist, author, and expert in adolescent mental health. He is often referenced for his insights into the sleep challenges faced by teenagers and evidence-based strategies to improve their sleep hygiene.
Julian Garey emphasizes consistent sleep schedules, limiting screen time before bed, creating a relaxing bedtime routine, and addressing stress or anxiety that may disrupt sleep. He also highlights the importance of parental modeling of healthy sleep habits.
Julian Garey recommends setting a "digital curfew" at least an hour before bedtime to reduce exposure to blue light from screens. He also advises parents to encourage teens to use their devices mindfully and to create tech-free zones in the bedroom to promote better sleep.
