Sleep tips: How to help your teen get a good night's sleepSSleep tips: How to help your teen get a good night's sleepSleep tips: How to help your teen get a good night's sleepEnglishAdolescentTeen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2020-04-13T04:00:00Z7.9000000000000071.30000000000001132.00000000000Flat ContentHealth A-Z<p>Find out how to encourage your teen to maintain their own healthy sleep routine and help them develop healthy habits.<br></p><p>As your child gets older, they may not want you to be as involved in their bedtime routine. However, it is still important to make sure your teen is <a href="/Article?contentid=645&language=English">getting enough sleep each night</a>. The National Sleep Foundation recommends teenagers aged 14-18 years get between 8-10 hours of sleep every night.</p><h2>Key points</h2><ul><li>Your teen's body clock will likely make them fall asleep later at night and wake up later during the day. Help your teen keep a regular routine by reminding them that they need between 8-10 hours of sleep every night and what time they should be in bed.</li><li>Remind your teen to eat a balanced diet and get some physical activity instead of turning to sugar, caffeine or energy drinks to cope with tiredness during the day.</li><li>Teens should avoid caffeine and screens before bed as this can interfere with their sleep patterns.</li><li>Before your teen goes to bed, encourage them to prepare their own breakfast, lay out their clothes and make a to-do list so they do not wake up feeling worried or stressed. </li><li> See a doctor if your teen is very sleepy during the day, you suspect a mental health condition that could interfere with their sleep or your child's poor sleep is interfering with their school performance. </li></ul><h2>Further information</h2><p>For more tips on maintaining your child's mental health, please see the following pages:</p><p><a href="https://meant2prevent.ca/">Meant2Prevent</a></p> <p> <a href="/Article?contentid=639&language=English">Nutrition: How a balanced diet and healthy eating habits can support your child's mental health</a></p><p> <a href="/Article?contentid=642&language=English">Physical activity: Guidelines for children and teens​</a></p><p> <a href="/Article?contentid=641&language=English">Physical activity: Benefits of exercise for health and wellbeing​</a></p><p> <a href="/Article?contentid=645&language=English">Sleep: Benefits and recommended amounts​​</a></p><p> <a href="/Article?contentid=646&language=English">Sleep tips: How to help your child get a good night's sleep</a></p><p> <a href="/Article?contentid=643&language=English">Screen time: Overview</a></p><p> <a href="/Article?contentid=644&language=English">Screen time: How to help your child set healthy limits</a></p><h2>​​Resources</h2><p>National Sleep Foundation (2016). <em> <a target="_blank" href="https://www.sleepfoundation.org/articles/teens-and-sleep">Teens and sleep​</a></em>.</p>
Conseils sur le sommeil : aider votre jeune à bien dormirCConseils sur le sommeil : aider votre jeune à bien dormirSleep tips: How to help your teen get a good night's sleepFrenchAdolescentTeen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2016-07-18T04:00:00Z000Flat ContentHealth A-Z<p>Découvrez comment inciter votre jeune à garder de saines routines de sommeil et aider votre jeune à adopter de saines habitudes.</p><p>En grandissant, il se peut que votre enfant ne veuille pas que vous soyez aussi présent dans sa routine à l’heure du coucher. Or, il importe toujours que vous vous assuriez que votre enfant <a href="/Article?contentid=645&language=French">ne manque pas de sommeil chaque nuit</a>.</p><h2>À retenir</h2> <ul> <li>Incitez votre jeune à établir un horaire régulier de coucher et de lever. Rappelez-lui le nombre d’heures de sommeil dont il a besoin chaque nuit et l’heure à laquelle il doit se coucher.</li> <li>Rappelez à votre jeune de manger une alimentation équilibrée et de faire de l’activité physique au lieu de consommer du sucre, de la caféine et des boissons énergisantes lorsqu’il se sent fatigué durant la journée.</li> <li>Avant de se coucher, incitez votre jeune à préparer son déjeuner, à choisir ses vêtements et à faire une liste des choses à faire pour éviter qu’il soit anxieux ou stressé au réveil.</li> <li>Consultez un médecin si votre jeune est très fatigué durant la journée, si vous soupçonnez qu’il est d’atteint d’un trouble de santé mentale qui peut nuire à son sommeil ou encore si ses habitudes de sommeil nuisent à son rendement scolaire.</li> </ul>

 

 

Health & wellnessHealth & wellnessHealth & wellnessHEnglishNAChild (0-12 years);Teen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2018-01-19T05:00:00Z000Landing PageLearning Hub<p>Learn about the importance of routine health care. Also find information about the importance of sleep and physical activity and how much your child should be getting.</p><p>Learn about the importance of routine health care including hand washing, eye and ear care, and dental care (includes some practical posters that can be downloaded and printed out). Also find information about physical activity and its benefits, and how much your child should be getting. Finally, learn about the importance of sleep and how you can help your child get a good night's sleep.</p><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Cleanliness and grooming</h2></div><div class="panel-body list-group" style="display:none;"><p>Find information about basic care for your child from the importance of hand hygiene to how to take care of your babies skin and nails. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=435&language=English">Bath time for newborn babies</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=967&language=English">Foreskin care in children</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1981&language=English">Hand hygiene</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=434&language=English">Skin care, nail care and dental care for newborns</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Clothes, toys and equipment</h2></div><div class="panel-body list-group" style="display:none;"><p>Learn about the importance of car seat safety for newborns, babies and children. Also find some information about how to keep your nursery safe for your newborn. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=438&language=English">Car seat safety for newborn babies</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=495&language=English">Car seat safety for babies and children</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=432&language=English">Holding and dressing your newborn baby</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=437&language=English">Nursery equipment safety for newborn babies</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Dental care<br></h2></div><div class="panel-body list-group" style="display:none;"><p>Learn about basic dental care for your child and find information on some common mouth and tooth disorders. There are also some printable resources to use with your child about brushing their teeth, drinking from a cup and drinking water. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=434&language=English">Skin care, nail care and dental care for newborns</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1994&language=English">Teeth: Dental care for children</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=304&language=English">Teething</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1995&language=English">Tooth injury: First aid</a></li><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Mouth and tooth disorders</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=939&language=English">Canker sores</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=940&language=English">Excessive drooling</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=23&language=English">Oral thrush</a></li></ol></li><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Printable Resources</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="https://assets.aboutkidshealth.ca/AKHAssets/PDF_Dental_care_brush_every_night.pdf">Poster: Brush every night when teeth are in sight</a></li><li class="list-group-item"> <a class="overview-links" href="https://assets.aboutkidshealth.ca/AKHAssets/PDF_Dental_care_start_a_cup.pdf">Poster: Start a cup as I grow up</a></li><li class="list-group-item"> <a class="overview-links" href="https://assets.aboutkidshealth.ca/AKHAssets/PDF_Dental_care_water_between_meals.pdf">Poster: Water between meals is more than ideal</a></li></ol></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Elimination</h2></div><div class="panel-body list-group" style="display:none;"><p>Find information on a variety of topics such as toilet training, functional constipation, diarrhea, anal fissure and urinary tract infections. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=4&language=English">Abnormal-looking stool</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=5&language=English">Anal fissure</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=820&language=English">Antibiotic-associated diarrhea</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=16&language=English">Bed-wetting (nocturnal enuresis)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=47&language=English">Biofeedback to help your child's bladder control problems</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=48&language=English">Bladder augmentation</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=49&language=English">Bladder retraining</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=6&language=English">Constipation</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=458&language=English">Constipation and diarrhea in newborns</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=433&language=English">Diapers</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=7&language=English">Diarrhea</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=960&language=English">Functional constipation: Your child's treatment plan</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=3&language=English">Soiling (encopresis)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=636&language=English">Toilet training</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=935&language=English">Urinary tract infection</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=510&language=English">Urinary tract infections in babies</a></li><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Resources</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="https://www.aboutkidshealth.ca/body/interactive?module=bladder-child">How the Body Works: Bladder</a></li><li class="list-group-item"> <a class="overview-links" href="https://www.aboutkidshealth.ca/body/interactive?module=kidney-child">How the Body Works: Kidneys</a></li></ol></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Eye and ear care</h2></div><div class="panel-body list-group" style="display:none;"><p>Learn what is involved in taking care of your child eyes and ears. You can learn how often your child should go for an eye examinations and how to put in eye drops or apply eye ointment. You will also find resources about ear infections. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=962&language=English">Blocked tear ducts</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=750&language=English">Earache</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=8&language=English">Ear infection (otitis media)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1941&language=English">Eye anatomy and function</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=456&language=English">Eye concerns in newborn babies</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=995&language=English">Eye drops: How to put in</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1976&language=English">Eye examination for your child​</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=996&language=English">Eye ointment: How to apply</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=782&language=English">Pink eye (conjunctivitis)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=747&language=English">Swimmer's ear (otitis externa)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=424&language=English">The five senses</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Physical activity, sports and fitness</h2></div><div class="panel-body list-group" style="display:none;"><p>Learn how much physical activity your child should be doing, how it will benefit them and how you can promote it in your child. Find information about helmets, concussion and how to manage your child's return to activity after a concussion. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=963&language=English">Concussion: Managing your child's return to everyday activities</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1978&language=English">Finding and keeping a healthy body weight</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=766&language=English">Head injury and concussion</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1966&language=English">Heat-related illness: How to prevent</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1982&language=English">Helmets: How they prevent injury</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1983&language=English">Helmets: How to get your child to wear one</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1950&language=English">Enhancing movement skills in your child</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1953&language=English">Organized sports: A winning formula for children</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=641&language=English">Physical activity: Benefits of exercise for health and wellbeing</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=642&language=English">Physical activity guidelines for children and teens​</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=625&language=English">Promoting a positive body image</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=838&language=English">Sport-related concussion​</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1992&language=English">Sports nutrition</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=308&language=English">Sun: Protecting your child's skin</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1949&language=English">The role of active transportation and child-friendly communities</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Routine health care</h2></div><div class="panel-body list-group" style="display:none;"><p>Find information about immunizations and when your child should have them. Also learn how you can reduce or eliminate your baby or child's pain during vaccinations. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=36&language=English">Blood work: Helping your child get ready</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1986&language=English">Immunization schedule</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=1985&language=English">Immunization "catch-up" for children who have not been fully immunized</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=989&language=English">Pain-free injections in babies</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=990&language=English">Pain-free injections in children over one year of age</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=491&language=English">Routine health care for your baby</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Screen time</h2></div><div class="panel-body list-group" style="display:none;"><p>Learn what screen time is and how it affects your child's physical and mental health. Learn how to work with your child to set healthy limits on their screen time. </p></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=643&language=English">Screen time: Overview</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=644&language=English">How to help your child set healthy screen time limits</a></li></ol></div><div class="panel panel-primary"><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h2 class="panel-title">Sleep</h2></div><div class="panel-body list-group" style="display:none;"><p>Find information about sleep such as making sleep easier for your newborn and how to help your child or teen get a good night's sleep. Learn about some problems that could be preventing your child from getting a good night's sleep such as night terrors. </p></div><ol class="list-group" style="display:none;"><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Babies</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=633&language=English">Babies: Phasing out nighttime feedings</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=447&language=English">Sleep time for newborns</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=446&language=English">States of alertness in newborns</a></li></ol></li><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Older children</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=645&language=English">Sleep: Benefits and recommended amounts</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=646&language=English">Sleep tips: How to help your child get a good night's sleep</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=647&language=English">Sleep tips: How to help your teen get a good night's sleep ​</a></li></ol></li><li><div class="panel-heading clickable"> <span class="pull-right panel-heading-collapsable-icon"><i class="mdi mdi-chevron-down"></i></span> <h3>Sleep problems</h3></div><ol class="list-group" style="display:none;"><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=16&language=English">Bed-wetting (nocturnal enuresis)</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=305&language=English">Night terrors​</a></li><li class="list-group-item"> <a class="overview-links" href="/Article?contentid=306&language=English">Sleep problems</a></li></ol></li></ol></div>https://assets.aboutkidshealth.ca/AKHAssets/health_and_wellness_learning_hub.jpghealthwellness

 

 

Sleep tips: How to help your teen get a good night's sleep647.000000000000Sleep tips: How to help your teen get a good night's sleepSleep tips: How to help your teen get a good night's sleepSEnglishAdolescentTeen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2020-04-13T04:00:00Z7.9000000000000071.30000000000001132.00000000000Flat ContentHealth A-Z<p>Find out how to encourage your teen to maintain their own healthy sleep routine and help them develop healthy habits.<br></p><p>As your child gets older, they may not want you to be as involved in their bedtime routine. However, it is still important to make sure your teen is <a href="/Article?contentid=645&language=English">getting enough sleep each night</a>. The National Sleep Foundation recommends teenagers aged 14-18 years get between 8-10 hours of sleep every night.</p><h2>Key points</h2><ul><li>Your teen's body clock will likely make them fall asleep later at night and wake up later during the day. Help your teen keep a regular routine by reminding them that they need between 8-10 hours of sleep every night and what time they should be in bed.</li><li>Remind your teen to eat a balanced diet and get some physical activity instead of turning to sugar, caffeine or energy drinks to cope with tiredness during the day.</li><li>Teens should avoid caffeine and screens before bed as this can interfere with their sleep patterns.</li><li>Before your teen goes to bed, encourage them to prepare their own breakfast, lay out their clothes and make a to-do list so they do not wake up feeling worried or stressed. </li><li> See a doctor if your teen is very sleepy during the day, you suspect a mental health condition that could interfere with their sleep or your child's poor sleep is interfering with their school performance. </li></ul><h2>Support your teen in sticking to a sleep schedule</h2><p>Most young people experience changes in their sleep schedules as they get older. Let your teen take charge of their own bedtime but provide guidance if necessary. For instance, be clear about how many hours of sleep your teen should have each night and when you expect them to be in bed, especially during stressful situations.</p><p>In addition, encourage your teen to keep to regular bedtimes and wake up times on weekdays and weekends, even during stressful times or when there is no structured school. Some teens may see the lack of formal school or routine as a reason to allow later bedtimes and as a result, later wake up times, but try to encourage them to keep to a regular sleep and wake schedule.</p><h2>Help your teen develop healthy habits</h2><p>Advise your teen to avoid eating a large meal or drinking a lot right before bedtime. It is especially important for your teen to avoid coffee, tea, soda or pop, energy drinks and chocolate a few hours before bed. Caffeine and sugar tell your teen’s brain to stay up even later than usual. Smoking cigarettes and drinking alcohol will also interfere with their sleep.</p><p>Your teen's internal body clock can make them fall asleep later at night and wake up later in the day. You cannot change this, but you can encourage your teen to take part in <a href="/Article?contentid=641&language=English">physical activities</a> to help overcome sleepiness during the day.<br></p><p>Discourage them from resorting to supplements or energy drinks to get them through any energy dips during the day. No pills, vitamins or drinks can replace good sleep.</p><p>If your teen hears their friends talking about their "all-nighters", remind them how good they feel after they get enough sleep. Staying up late to study does not usually help much. In fact, it will usually leave your teen too tired to concentrate properly the next day.</p><p>A drowsy driver is as dangerous as a drunk driver, causing many accidents each year. Advise your teen to call someone else for a ride if they ever feel sleepy before or during a journey.</p><h2>Create a relaxing bedtime routine</h2><p>If your teen is having trouble sleeping at night, encourage them to take some deep relaxing breaths, focusing on their breath as it goes in and out. Deep breathing for five to 10 minutes may help your teen become more relaxed and sleepy.</p><p>If your teen feels wide awake at bedtime, make sure their activities are relaxing to help make them sleepier. Encourage your teen to go for a short walk before bed, practise yoga, do some light stretching, read a book or write in a journal.</p><p>You can also have your teen watch this animation, which will remind them how they can get ready for a good night’s sleep.</p><div class="asset-video"> <iframe src="https://www.youtube.com/embed/2fbaoqkY0Qk?rel=0" frameborder="0"></iframe> </div><p> <strong>Caption: </strong>This is a bedtime ritual your teen may follow every night, if they wish. It walks your teen through preparing for sleep. It’s best to view this on a tablet or cellphone that they can put aside easily. They may stop and start the video at any time. In case they fall asleep, keep the volume low and turn autoplay to off.</p><h2>Create a comfortable sleep environment</h2><p>Make sure your teen’s mattress and pillow offer good support to their spine and that their room is cool and dark enough.</p><p>Encourage your teen to have a glass of water nearby so they do not need to get out of bed if they are thirsty during the night.</p><p>Keep the bed for sleeping only. Discourage your teen from doing their homework or using a computer in bed. These activities can cause your child to link bedtime with stress or active thinking when they are trying to sleep.</p><p>Avoid having a television, computer, tablet or cell phone in the bedroom. Watching television or using a <a href="/Article?contentid=643&language=English">computer, tablet or phone</a> before going to sleep can stimulate the brain rather than relax it. In addition, your teen may get into the habit of turning on the television or checking their phone if they cannot stay asleep during the night.</p><p>Similarly, keep noise to a minimum after bedtime so your teen can get a good night’s sleep (although your teen may stay up later than you).</p><h2>Tips for a happier morning</h2><p>Get your teen in the habit of planning their breakfast for the next morning before bed. This could be as simple as cutting up some fruit or making a breakfast wrap that they can quickly grab in the morning.</p><p>Encourage your teen to take a shower before bed if they have trouble waking up early to bathe. Warm water can make your teen sleepy at night. Getting their shower out of the way also lets them hit the snooze button for a bit longer in the morning.</p><p>Remind your teen to pack their backpack and lay out their clothes the night before. At night, there is more time to look for missing homework or that favourite t-shirt that might still be in the washing machine.</p><p>Suggest that your teen keep a diary or a to-do list for the next day. If they jot notes down before they go to sleep, they will be less likely to wake up feeling worried or stressed.</p><p>Let your teen choose an alarm clock that wakes them up in the morning. Ask them when is the absolute latest time they need to wake up in the morning and calmly wake them if they are still asleep then.</p><h2>When to see a doctor about your teen’s sleep</h2><p>Take your teenager to a doctor if:</p><ul><li>they are excessively sleepy during the day</li><li>you suspect they might have <a href="/Article?contentid=271&language=English">anxiety</a>, <a href="/Article?contentid=19&language=English">depression</a> or any other mental health concern</li><li>you or your teen have any other concerns about sleep or daytime performance, especially if you think it is affecting their grades at school.<br></li></ul><h2>Further information</h2><p>For more tips on maintaining your child's mental health, please see the following pages:</p><p><a href="https://meant2prevent.ca/">Meant2Prevent</a></p> <p> <a href="/Article?contentid=639&language=English">Nutrition: How a balanced diet and healthy eating habits can support your child's mental health</a></p><p> <a href="/Article?contentid=642&language=English">Physical activity: Guidelines for children and teens​</a></p><p> <a href="/Article?contentid=641&language=English">Physical activity: Benefits of exercise for health and wellbeing​</a></p><p> <a href="/Article?contentid=645&language=English">Sleep: Benefits and recommended amounts​​</a></p><p> <a href="/Article?contentid=646&language=English">Sleep tips: How to help your child get a good night's sleep</a></p><p> <a href="/Article?contentid=643&language=English">Screen time: Overview</a></p><p> <a href="/Article?contentid=644&language=English">Screen time: How to help your child set healthy limits</a></p><h2>​​Resources</h2><p>National Sleep Foundation (2016). <em> <a target="_blank" href="https://www.sleepfoundation.org/articles/teens-and-sleep">Teens and sleep​</a></em>.</p><img alt="" src="https://assets.aboutkidshealth.ca/AKHAssets/sleep_tips_how_to_help_your_teen.jpg" style="BORDER:0px solid;" />https://assets.aboutkidshealth.ca/AKHAssets/sleep_tips_how_to_help_your_teen.jpgSleep tips: How to help your teen get a good night's sleepFalse