Is your teen struggle when it’s time to settle in for the night and head to bed? They aren’t alone. Many teens struggle with winding down when it’s bedtime. This can prevent them from getting the 8-10 hours of sleep that is needed for their brain development. This can lead to potential problems such as concentrating at school, overall irritability, low energy, depressive and anxiety symptoms, and behavior problems.
So, why does this happen? There can be many different reasons ranging from hormonal changes, circadian rhythm, stress, anxiety, and worry. Some of these are within our control to adjust and others are the body’s natural process as we grow. But I know you’re here to find out about those within our control. That is where we discuss the anxiety, worry and stress that may begin racing through your teens mind after jumping into bed.
Let’s help it make sense… Sleep is an extended period away from family, friends, social media, and our responsibilities. With less distractions i.e. social media, homework, friends, etc. our minds create thoughts to fill up the space, often leading us to reflect on the past or plan for anticipating events. Maybe when your teen attempts to shut off the lights they’re thinking, “Oh I posted that photo on Instagram today, I wonder if anyone has liked it? What if no one liked it? Does that mean no one likes me…?” Or possibly your teen has been avoiding some deep emotions due to peer pressure on campus and those may be present in their subconscious manifesting in dreams or nightmares. Maybe your teenager has a huge paper or exam that they’re feeling they need to ace. If they don’t ace it, they’re fearful they won’t live up to expectations. There’s a multitude of emotionally taxing scenarios that can lead your teen to struggle with winding down to get their well-deserved and needed rest.
How can you help? You want your teen to feel well rested, allow their brain time to develop, and feel able to take on their day. The first thing you can do is support them in optimizing a bedtime routine that encourages relaxation and healthy sleep hygiene. Some of these could include:
- Consistently waking up and going to bed on weekdays AND weekends.
- Don’t stay in bed for longer than 20 minutes if you can’t fall asleep. Try something that does NOT include a screen or technology. Try stretching, reading a book, making a cup of bed-time tea.
- Don’t consume caffeine within 6 hours of your bedtime. This includes coffee, soda, and tea.
- Try to only utilize your bed for sleep, not to do homework or study.
- Limit naps during the day.
- Exercise can be incredibly helpful as it wears out our body and our mind but exercise at least 6 hours before bed because it can provide us with short-term energy.
- Avoid eating a large meal right before bedtime but if you’re hungry have a snack because hunger is also distracting.
- Try stretching, breathing exercises or guided mediation before bed or while trying to fall asleep.
All of these can be incredibly helpful at setting your teen up for a routine to assist with anxiety at bedtime. These tips won’t address the thoughts that are causing the anxiety and leading to loss of sleep. That’s where we at Outside the Norm Counseling can assist your teen in exploring those thoughts. If you need support for your teen, reach out and set up an appointment with one of our therapists today. We can help!
