Have a conversation with your child and ask them if there’s anything specific that’s been causing them to feel anxious. If your teenager has been especially anxious lately, they might be dealing with an issue that you don’t know about. This allows them to put their thoughts on paper so they can simply focus on relaxing and falling asleep. If your teen has a lot on their mind, encourage them to make a habit of journaling in the evening before bed. However, for some, these thoughts can quickly become anxiety-inducing. It’s normal for most people to think back over the day as they lay in bed. Encourage your child to avoid naps that are longer than 30 minutes, and to wake up around the same time each day, even on weekends. Taking long naps and sleeping in late can affect your teenager’s sleep cycle, and can make it harder to fall asleep at night. Encourage them to limit their caffeine intake to one beverage in the morning and cut out caffeine completely after 12 pm. If your teenager drinks coffee, energy drinks, or soda, the caffeine in these beverages could easily be contributing to their nighttime anxiety. To help your teen fall asleep easier, have them shut off these electronics at least an hour before bedtime. Establishing a routine like this will help your child’s brain cue the body that it’s time to sleep.Ĭell phones, TV screens, and video game devices, all emit blue light, which can make it harder for your brain to produce the melatonin it needs to fall asleep. This routine can be as simple as putting on pajamas, brushing their teeth and face, and saying goodnight. While they may not be children anymore, teens can still greatly benefit from a regular bedtime routine. Establishing a consistent bedtime and wake-up schedule will help reset your child’s internal clock, making it easier for them to go to sleep and wake up each morning. So, for example, if they need to wake up for school at 7 each morning, they should try to get to sleep by 10 or 11 the night before. Teenagers need between 8 and 10 hours of sleep each night. It can also mean turning off TVs and other electronics to ensure the room is dark and peaceful. This may mean moving non-sleep activities, like homework, video games, and meals from the bed area. How to Help An Anxious Teenager SleepĬreate a dark, comfortable space your teen feels safe in and can fully relax in. Here are 10 steps you can take to help your teen get a better night’s rest. Regardless of what’s causing your teen’s anxiety, there are ways to help them feel better and sleep better. It’s also important to realize that some teens will experience depression, anxiety, and other mental health concerns without any discernible cause. Experiencing a stressful or traumatic event can also lead to increased levels of anxiety. Teens feel anxiety for a number of reasons-they may feel stressed about school, social relationships, or an upcoming event. During a busy day, they may not have much time to think about their worries, but as soon as the day slows down, and they have less to do, anxiety can hit like a crashing wave. The evening is one of the most common times for teens to experience anxiety. Fortunately, there are a variety of methods to help treat nighttime anxiety and insomnia. In addition to these changes, a teenager who is stressed or prone to anxiety may find it even harder to fall asleep. Although this change is normal, it can lead to a disruption in their sleep cycle, resulting in bouts of insomnia and trouble sleeping. For this reason, they may have the urge to go to sleep later and wake up later than they once did. Teenagers usually experience changes in their circadian rhythm during adolescence. Insomnia is a common sleep disorder, which can make it difficult to fall asleep or stay asleep.
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