Teenagers today face significant sleep deprivation, with 80% not getting the recommended 8-10 hours of sleep. This deficit impacts mental health and education. Experts suggest adopting tech-free bedtime routines, as devices disrupt sleep due to constant notifications and light exposure. Practical changes, like removing devices from the bedroom, utilizing alarm clocks instead of phones, and establishing consistent sleep schedules, can help teens achieve better rest. Routines, including winding down at least 30 minutes before sleep, can significantly enhance sleep quality and overall well-being.
Bedtime routines aren't just for toddlers. Teenagers need them, too, says Denise Pope, an expert on child development at Stanford University.
Get the temptation out of the bedroom...If the phone is within arm's reach, it's hard to ignore when notifications buzz.
Put screens away an hour before bedtime. Exposure to light prevents the release of melatonin, the hormone that makes us feel drowsy.
Try to get to bed around the same time each night and start winding down at least 30 minutes before.
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