Your brain’s sleep–wake cycle is largely set by light received through the eyes. Avoid stimulants in the evening like coffee, tea, soft drinks and energy drinks.Avoid screens such as computers, TV or smart phones, loud music, homework or any other activity that gets your mind racing for at least an hour before bedtime.Choose a relaxing bedtime routine for example, have a bath and a hot milky drink before bed, or use meditation or mindfulness activities.You may be able to adjust your body clock but it takes time. The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage. You may like to consult with your doctor first. Work together to adjust your teenager’s body clock.Encourage your teen to take an afternoon nap after school to help recharge their battery, if they have time.Help them to trim activities if they are. Assess your teenager's weekly schedule together and see if they are overcommitted.Help your teenager to better schedule their after-school commitments to free up time for rest and sleep.Avoid early morning appointments, classes or training sessions for your child if possible.Encourage restful activities during the evening, such as reading. ![]()
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