8 tips for insomnia in teenagers

Many young people develop a different sleep rhythm from the age of twelve. They have difficulty in the morning getting up and in the evening they can stay up late. Yet teenagers have to go to school, which means often difficult to get up in the morning because they are still too tired. Sleep is very important to developing the brain. 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

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

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

Teenagers are not dumb. They learn a lot at school and it is therefore not strange at all to teach them the benefits to learn about 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. Sleep 9 hours

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 like to make decisions themselves. That is why 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 busy with 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 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 don't let your teenager exercise too late in the evening sports. It always takes a while for your teenager's body to calm down and for him to or she falls asleep.

7. Avoid caffeine

Don't 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

It's the weekend and if possible, let your teenager sleep in. A teenager actually needs more sleep needed than they get on school days. Catching up on sleep during the weekend helps. But explain to your teenager that it's 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 rebellious. This also applies when it comes to bedtime. It's difficult to talking and many teenagers think staying up late and 'being tired' is cool. Often they stay up late on Instagram or WhatsApp, because their friends see it too. Arguing with your child because it's 's still 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 only change their behavior if they themselves 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, does not work. Melatonin is a natural substance that ensures you can fall asleep come. Some young people have a deficiency of this substance and therefore have difficulty falling asleep. Extra melatonin can then 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 does not go well. In that case, melatonin can actually 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, together with you, determine where the problem lies. He or she can then provide guidance or other help involve.

Insomnia is something that affects all age groups. Besides teenagers experiencing it, also children and adults have trouble with a good night's sleep. Therefore, also read our other articles:

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