For Children & Teenagers with Sleep Difficulties
PH 0418802224     Email:

Positive Sleep Practices For Teens

Sleep Tips For Teens – What You Can Do to Sleep Better

1.Follow a schedule where you have regular bed times and wake up times, even on weekends, so you stay in sync with your sleep-wake cycle.

2.Try to get at least 8 hours and 30 minutes of sleep each night, preferably around 9.hours and 15 minutes. Time I will go to bed on school nights _______________ pm.

3.Create your bedroom environment so that it is comfortable, relaxing, quiet, cool and dark. Try keeping the lights dim at night to prepare you for sleep. In the morning, bright light can help you wake up and become alert.

4. It’s best to not use televisions, mobile phones, computers or do homework in your bedroom close to bedtime.   What’s in my bedroom that keeps me from sleeping:
TV             Computer        Homework    Video games       Music  
Phone      Lights         Pets          Other___________________________

5. Set up a regular bedtime routine that helps you to fall asleep. This can include having a warm bath or shower, reading something you enjoy, listening to music that is not too alerting or thinking pleasant thoughts. What I will do one hour before bed that is
relaxing _______________________________________________________________

6. Your mattress and pillow(s) should be comfortable.

7. Avoid caffeine (soda, energy drinks, coffee, tea, chocolate) close to bedtime. They can keep you awake.

8. Avoid alcohol and nicotine.

9. Don’t go to bed too hungry or too full. Try light, nutritious snacks.

10. Exercise regularly to promote sleep, but complete your exercise workout at least a few hours before bedtime.