Adolescents need between 8-10 hours of sleep per night. This supports optimal health, wellness, and academic success! I’ve included a few “sleep hygiene” tips below. Please let me know if I can give you information/support.
Tips for Better Teen Sleep
- Set a Consistent Bedtime: Aim for a regular sleep-wake schedule.
- Parents: Help your student create a schedule that works for them.
- Limit Screen Time: Switch off devices 30 minutes before bed.
- Parents: Offer to talk with your student about where they can recharge their devices overnight that is not within reach from their bed.
- Watch Caffeine & Late-Night Snacks: Both can disrupt deep sleep.
- Parents: Schedule family dinner time to be finished by 7 pm so students can go to sleep by 10 pm. It’s ideal to have 3 hours between finishing dinner and going to sleep.
- Create a Relaxing Wind-Down: Try reading, journaling, or light stretching before bed.
- Parents: Does your student have a yoga mat, Kindle and/or journal? What a nice way to encourage them to have down time.
- Optimize the Bedroom: Keep it cool, dark, and quiet for solid rest.
- Parents: Help your student design a sleep-promoting room.
(some information borrowed from @thebraindocs)
Please reach out to me for any support your students or family might need.
My office hours are:
Tuesdays, Wednesdays and some* Thursdays
Tuesdays & Thursdays: 8am – 3:50pm
Wednesdays: 7:30am – 3:20pm
Always Your School Nurse,
Dvora Citron, RN, MS
dcitron@auhsdschools.org, 925-280-2970 x7128
IG: acalanesschoolnurse, School Nurse Website
