sleep hygiene advice for adolescents
Last reviewed 01/2018
Suggested sleep hygiene measures for teenagers/adolescents include (1):
- go to bed only when sleepy
- avoidance of nicotine
- avoidance of caffeine and heavy exercise within two hours of bedtime as they may delay sleep onset
- schedule
30 minutes of "quiet time" before getting into bed
- during this period abstain from using the telephone, radio, television, or computer
- worry before going to bed rather than after you are in bed
- write down your worries or your next day's "to do" list onto a note pad that is kept in the bedroom
- avoidance of clock watching at night
- lighting in bedroom - keep lights low, or off, at night
- sleep wake rhythm
- try to wake at or about the same time, seven days a week
Reference:
indadequate sleep hygiene in adolescents
referral criteria from primary care - childhood sleep problem