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Late daytime napping can further interfere with your teen falling asleep at the desired bedtime. However, a power nap lasting about 20 minutes in the early afternoon can be allowed, especially before engaging in activities that require undivided attention such as driving. A short nap allows a teen to recharge and restore wakefulness but not enter into a deep sleep that will make him groggy and unable to sleep later that night.
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Good sleep habits should start early, well before the teenage years. You can help your teen get the sleep needed by encouraging best sleep practices and making sleep a priority. All teens need a sleep schedule, which includes a consis- tent bedtime and wake time, even on the weekends. This helps the body’s internal clock stay on a stable schedule. If teens need to sleep in on weekends
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to make up for sleep lost during the week, their sleep time should not exceed more
Having a TV in the room can be associated with sleep problems and not getting enough sleep
When and how should I teach good sleep habits?
Should my teen nap?
than two hours to avoid throwing off their sleep-wake cycle. Teens should avoid stimulants such as caffeine and nicotine, especially in the late afternoon, as they can stay in the body for many hours and disrupt sleep. The arrival of super- caffeinated drinks and other products can make it even more challenging to avoid exposure. Teens need a comfortable bed in a cool, dark, quiet room, preferably free of technology. Your teens should avoid bright lights and physical activity in the two hours before bed. But bright light and activity in the morning can help them become alert faster.
In order for you to be a good role model for your teen, it’s important for you to prac- tice the best sleep practices as well.
Katherine Finn Davis, PhD, RN, CPNP, is a Nurse Researcher at The Children’s Hospital of Philadelphia. Her research interests include behavioral sleep prob- lems and environmental interventions to improve sleep. She has authored/ co-authored numerous articles and book chapters on pediatric sleep issues.
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