Waking up early for school is difficult for most teens. And there’s research that suggests they aren’t just being oppositional – their inability to wake up may be biologically based.Teens need about 9 1/4 hours of sleep for optimal performance and development, according to the National Sleep Foundation. However, research has shown that most teens are actually getting less than 7 hours of sleep each night.
Other studies also show that most teens’ natural sleep patterns cause them to stay up late, until around 11PM which of course makes it difficult for them to wake up early for school.Despite teen’s natural sleep cycles, learning how to wake up in the morning and get out of bed on the days you don’t feel like it, is a life skill. Teach your teen how to do so now, so when he’s an adult, he can make it to work on time even on the days when he doesn’t feel like it.
1. Remove Electronics from the Bedroom
Don’t allow your teen to take his cell phone or laptop into his bedroom at night. If your teen receives a text message from a friend at 2AM, he may be tempted to reply and it could interrupt his sleep. He may also be tempted to check his Twitter feed or Facebook page in the middle of the night if he has access to it.Sometimes teens want to sleep with the TV on at night. But keeping the TV on can also interfere with getting a good night’s sleep. If your teen has a TV in his bedroom, establish a mandatory time that it must be shut off.
2. Set a Bed time routine
Most parents relax a little bit about bedtime during the teenage years. While offering more freedom is developmentally appropriate, a complete lack of bedtime rules may lead to teens staying up until the wee hours of the morning. Provide some guidance about bedtime to encourage healthy sleep habits.
3. Create Weekend Sleeping Rules
Some teens stay up all night and sleep all day on the weekends and during school vacations. This can wreak havoc on their schedules during the school week. Don’t allow your teen to sleep all day when he has days off. Establish a reasonable bedtime and enforce a reasonable wake up time.
4. Discourage Afternoon Naps
Sometimes teens feel exhausted during the school day and as soon as they get home, the want to take a nap. But that can interfere with their nighttime sleep and reinforce the cycle of staying up late and feeling tired during the day. If your teen comes home from school feeling tired, encourage exercise and outdoor activity along with an earlier bedtime.
5. Provide Consequences When Necessary
If your teen’s refusal to get out of bed is leading to more problems – like he’s late for school – you may need to start instilling consequences. Use logical consequences, like taking away privileges. If your teen is bothered by the fact that he’s late for school, the natural consequence of being late may be consequence enough.
6. Offer Incentives
Link your teen’s privileges to his responsible behavior. If he wants to use the car on Friday night, you’ll need to know he can be responsible enough to get ready for school on time. If he wants rides to spend time with friends, tell him he can when he shows he 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 your teen up repeatedly and arguing with him to get out of bed won’t be helpful to him in the future. Teens need to learn how to get themselves ready independently – unless you plan to still be dragging him out of bed when he’s an adult. Problem-solve together how he can get himself ready more independently.
8. Seek Professional Help
If your teen’s ability to get out of bed is interfering with his life you may need to seek professional help. Start by talking to your teen’s doctor to rule out any potential medical issues. Sometimes teens can experience sleep disorders or other medical issues that increase fatigue.
Once you’ve ruled out physical health problems, it may be helpful to speak with a mental health professional. Sometimes mental health problems, like depression or anxiety disorders, can interfere with sleep.