Getting consistent quality sleep is essential for maintaining good mental and physical health, especially in kids and teens. Despite its importance, many clients struggle with poor sleep habits due to busy schedules, screen time, and other distractions. Studies show that creating healthy sleep routines and good sleep environments is effective for improving sleep quality.
The Tips to Improve Sleep handout is a resource designed to help clients build better sleep habits. This includes setting a regular bedtime routine, avoiding heavy meals before bed, and cutting down on screen time before sleep. The handout is divided into sections with examples for better understanding.
By following strategies in this handout, kids and teens can experience more restful nights and feel more focused during the day. Keeping a sleep journal to note sleep patterns and make small changes to their routines is also a beneficial strategy to improve their sleep quality.
Caring adults can offer support by suggesting relaxing activities and setting a good example themselves. They can also set up a “wind-down” time before bed, where quiet activities are involved, which encourages everyone to get ready for sleep more easily.
*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.
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References:
- Buxton, O. M., Chang, A., Spilsbury, J. C., Bos, T., Emsellem, H., & Knutson, K. L. (2015). Sleep in the modern family: Protective family routines for child and adolescent sleep. Sleep Health, 1(1), 15-27. https://doi.org/10.1016/j.sleh.2014.12.002
- Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2017). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Pediatric Clinical Practice Guidelines & Policies, 1520-1520. https://doi.org/10.1542/9781610020862-part06-recommended
- Reynolds, A. M., Spaeth, A. M., Hale, L., Williamson, A. A., LeBourgeois, M. K., Wong, S. D., Hartstein, L. E., Levenson, J. C., Kwon, M., Hart, C. N., Greer, A., Richardson, C. E., Gradisar, M., Clementi, M. A., Simon, S. L., Reuter-Yuill, L. M., Picchietti, D. L., Wild, S., Tarokh, L., ... Carskadon, M. A. (2023). Pediatric sleep: Current knowledge, gaps, and opportunities for the future. Sleep, 46(7), zsad060. https://doi.org/10.1093/sleep/rsad060
- Sleep needs, patterns and difficulties of adolescents. (2000). https://doi.org/10.17226/9941
