Health for Kids

Parenting Tips for Kids

**Despite all these obstacles, parents can play a huge role helping adolescents get the right amount of sleep,... Here are some tips,..**

Educate your kids about sleeps

Teens need to understand that their bodies require at least nine hours of sleep a day in order for them to do their best in school and enjoy their social lives. Explain that even a brief spell of short sleep raises their chances of feeling irritable and anxious, and experiencing minor ills such as headaches and stomach problems.

Keep a regular sleep / wake schedule.

This conditions the body to expect to go to bed and get up at the same time every day. Teens should have a regular bedtime on school nights and should avoid staying up more than an hour later on weekends.

Develop a pre - sleep routine.

This sets the stage for sleep. Wind down with non strenuous activities such as reading, listening to relaxing music or taking a shower. Avoid bright light in the evening, which signals the brain to stay alert. that includes TVs and computer screens.

Monitor late - night activities.

Keep TV and video games in the family room, not the bed room. Teens are less likely to stay up late if these entertainment options are less accessible. Moving these activities out of the bedroom also gives parents a more realistic picture of when their kids really go to sleep.

Limit caffeine intake.

Sleep - deprived teens increasingly rely on coffee, soda and caffeinated energy drinks during the day. High caffeine intake can make it harder to fall asleep, perpetuating a cycle of bad sleep and daytime fatigue. Adolescents should drink no more than two caffeinated drinks a day and none after 5 p.m. They should also steer clear of stimulant medication as " study aids " : these do not take the place of sleep.

Adopt a healthy lifestyle.

Teens who exercise regularly, maintain a healthy diet and avoid alcohol tend to fall asleep faster and stay asleep longer than those who don't. ( The same is true for adults. ) Teens who smoke or use chewing tobacco should quit for many reasons, but getting better sleep is an additional motivation. Nicotine is a stimulant that can disturb sleep.

Take naps.

Buildup of some sleep debt is inevitable - given most schools' yawn - inducing start times and the obstacles to falling asleep at 11. Teens who routinely get much less sleep than they need can make up for some of the difference with a nap after school. To prevent nighttime sleep disruption, teens shouldn't nap longer than 60 minutes or in the evening after dinner.

Be alert for sleep disorders.

Teen may suffer from the same disorders that prevent adults from getting a decent night's sleep. These include obstructive sleep apnea ( a nighttime breathing disorder ), narcolepsy and restless - legs syndrome.

Provide a good example.

If parents are staying up. Boyle, the teacher in Massachusetts, talks one - on - one with students who repeatedly fall asleep in class about the importance of sleep and calls parents if the problem continues. " These aren't bad kids, " she says. " Often, they're highly motivated, spending hours on homework and also working to save money for college. If you talk to them, you can help a big impact. "