Liz Pearce, Director of Parent Engagement
Children’s Museum of Richmond/Commonwealth Parenting
WHAT TO DO:
1. Ask your teen "how often would you say you get a good night’s sleep?" Open up a dialogue of good sleep habits.
2. Pay attention to your teen’s caffeine consumption, napping and mood. In an age of Frappucinos and energy drinks, it is easy for teens to consume considerable amounts of caffeine throughout the day.
3. Bed time is not the time for major discussion. Help your teen to establish consistent sleep and wake schedule. The simple act of creating a ritual of behaviors around bed time can, in time, help the brain to realize that it is bedtime and facilitate relaxation. PS - Nothing inhibits sleep like fighting with your parents about grades or arguing over curfews.
4. Set a good example – get enough sleep and talk to your teen about the importance of sleep
5. Keep "sleep stealers" out of the bedroom – put the TV and computer in a common room instead of your teen’s bedroom. If you can't remove them from the room have a “Power down” routine. Turn them all off as part of your winding down process.
6. Wake-up Trick: Try using an automatic timer to turn on a light in the bedroom about 10 minutes before the alarm goes off. This can be a great trick for any age!