Waking up early for school is difficult for most teenagers. And there is research that suggests that they are not just the opposite; your inability to wake up can be biologically based.
Adolescents need about nine hours of sleep for optimal performance and development. However, research has shown that most teens sleep less than seven hours each night. .
Other studies also show that the natural sleep patterns of most teenagers make them stay up until 11 pm, which makes it difficult for them to wake up early for school. .
Despite the natural sleep cycles of teenagers, learn to wake up in the morning and get out of bed on days when you do not feel it is a life skill. Teach your teen how to do it now so that, as an adult, he can work on time even on days when he doesn’t feel like it.
1. Remove electronic devices from the bedroom
Create rules which limits the use of electronic devices by adolescents. Too much screen time can interfere with sleep in many ways.
Do not allow the teenager to take his mobile phone or laptop to his bedroom at night. If your teen receives a text message from a friend at 2 a.m., he or she may be tempted to respond. You may also be tempted to check your social media accounts at midnight if you have access to them.
Sometimes teenagers want to sleep with the TV on at night. But keeping the TV on can also interfere with a good night’s sleep. If your teen has a TV in the bedroom, set a mandatory time to turn it off.
2. Set the bedtime
Most parents relax a little before going to bed during adolescence. While giving more freedom is adequate in terms of development, the complete lack of bedtime rules can cause teenagers to stay awake until the wee hours of the morning. Provide some sleep guidance to encourage healthy sleeping habits.
3. Create rules for sleeping on weekends.
It can be tempting for teenagers to stay up all night and sleep all day on weekends and during school holidays. This can wreak havoc on their schedules during the school week. Do not let the teenager sleep all day when he has days off. Set a reasonable bedtime and apply a reasonable wake-up time.
4. Discourage nap.
Your teen may want to take a nap when he gets home from school. But this can interfere with sleep at night and can strengthen the cycle of staying up late and feeling tired during the day. If your teen comes home tired from school, encourage exercise and outdoor activity along with an hour of bedtime.
5. Provide consequences when necessary
If your teen’s refusal to get out of bed causes additional problems, such as being late for school, you may need to start drawing consequences. Use logical consequences , What the take privileges . If your teen is bothered by being late for school, natural consequence the delay may be a sufficient consequence.
6. Offer incentives
Connect your teen’s privileges to responsible behavior. If you want to use the car on Friday night, you need to know that you can be responsible enough to prepare for school on time.
If you want outings to spend time with friends, tell them you can when they show you you can get out of bed on time. Create a reward system to link positive behavior to incentives.
7. Find ways to increase your teen’s responsibility
Waking up your teenager repeatedly and arguing with him to get out of bed will not help you in the future. Adolescents must learn to take care of themselves independently, unless you intend to get him out of bed as an adult. Solve problems together how you can prepare more independently.
8. Seek professional help
If your teen’s ability to get out of bed interferes with his or her life, it may be necessary seek professional help . Start by talking to your teen’s doctor to rule out possible medical issues. Sometimes teens may experience sleep disturbances or other medical problems that increase fatigue.
Once you’ve ruled out physical health issues, it can help you talk to a mental health professional. Sometimes mental health problems, such as depression or anxiety disorders, can interfere with sleep.