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Sleep hygiene advice for adolescents

Last reviewed dd mmm yyyy. Last edited dd mmm yyyy

Authoring team

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.

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