Daytime habits to improve pre-teen and teenage sleep
Physical activity and natural daylight can help your child’s body produce melatonin at the right time each night.
Your child should avoid caffeine after 3 pm. Caffeine keeps you awake. Caffeine is in chocolate, cola, tea, coffee and energy drinks.
Bedtime habits to help pre-teens and teenagers sleep better at night
Encourage your child to wind down before bed. Your child could try reading, quiet music or a warm bath. Switch off devices an hour before sleep.
Encourage your child to go to bed at the same time every night.
Good habits to help pre-teens and teenagers wake up
Keep computers, TVs and mobile phones out of bedrooms, or have rules about turning them off by a certain time. Using devices instead of sleeping makes your child tired in the morning.
Keep wake-up times on school days and weekends to within 2 hours of each other. This helps to keep your child’s body clock regular.