Sleep hygiene advice for adolescents

Suggested sleep hygiene measures for teenagers/adolescents include (1):

• go to bed only when sleepy
• avoidance of nicotine
• avoidance of caffeine and heavy exercise within two hours of bedtime as they may delay sleep onset
• schedule 30 minutes of "quiet time" before getting into bed
  • during this period abstain from using the telephone, radio, television, or computer
• worry before going to bed rather than after you are in bed
  • write down your worries or your next day's "to do" list onto a note pad that is kept in the bedroom
• avoidance of clock watching at night
• lighting in bedroom - keep lights low, or off, at night
• sleep wake rhythm
  • try to wake at or about the same time, seven days a week

Reference:

1. Kotagal S, Pianosi P. Sleep disorders in children and adolescents. BMJ 2006;332:828-32.