Good sleep hygiene creates the conditions for quality rest. Simple changes to environment, routine, and habits can significantly improve your teen’s sleep.
What is going on?
Sleep hygiene refers to habits and environmental factors that support good sleep. Key elements include consistent timing, a wind-down routine, appropriate light exposure, comfortable temperature, limited screens before bed, and avoiding caffeine late in the day. These practices help signal to the brain that it is time to sleep and create optimal conditions for quality rest.
What is normal:
Key takeaways
- Relatively consistent sleep and wake times
- Wind-down routine before bed
- Bedroom used mainly for sleep
- Some limits on evening screen use
- Comfortable sleep environment
- Reasonable caffeine limits
What is not normal (seek support):
- Highly irregular sleep patterns
- No wind-down routine at all
- Screens used until the moment of sleep
- Bedroom too bright, noisy, or uncomfortable
- Heavy caffeine use in afternoon/evening
- Complete resistance to any sleep routine
Your teen’s perspective:
The sleep hygiene stuff my parents suggested actually helped once I gave it a chance. Having a wind-down routine and putting my phone away earlier made falling asleep easier. But it worked better when they explained why rather than just telling me to do it.
How to start the conversation:
- “Let us look at your evening routine and see what might help you sleep better.”
- “Small changes can make a real difference to how well you sleep.”
- “What do you think is making it hard to fall asleep?”
- “I am not trying to control you, I want to help you feel more rested.”
- “Let us try some changes together and see what works for you.”
Do:
- Create a consistent sleep schedule (even weekends, within an hour)
- Develop a relaxing wind-down routine (30-60 minutes)
- Keep the bedroom cool, dark, and quiet
- Limit screens for at least 30 minutes before bed
- Avoid caffeine after early afternoon
- Use the bed for sleep, not homework or scrolling
Avoid:
- Expecting changes to work immediately (give it 2-3 weeks)
- Imposing rules without explanation
- Perfect being the enemy of good (some improvement is progress)
- Ignoring their input on what might help
- Dramatic sudden changes to routine
- Using sleep hygiene as punishment
Watch for:
Track which changes seem to help. Sleep diaries can be useful for identifying patterns and measuring progress.
When to seek help:
If good sleep hygiene does not improve sleep after several weeks, if there are signs of sleep disorders (snoring, restless legs, breathing issues), or if sleep problems are accompanied by mental health concerns, seek professional advice.
In the app:
Ladybird’s evening check-in can become part of a healthy wind-down routine, providing a structured moment for reflection that signals the transition toward sleep.
Sleep hygiene creates conditions for quality rest. Focus on consistent timing, a wind-down routine, limited screens before bed, and a comfortable sleep environment.
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