Did you give your 15 year old daughter a hug and a kiss last night before she went to bed?  Did you feel warm and fuzzy when you left her room because you had a glimpse of the sweet little girl that you so seldom see anymore? 

Were you surprised when you got up this morning to find that your 15 year old daughter had vanished during the night and someone you have come to know as Dr. Jekyll appeared in her place? 

Research indicates that teenagers require between 9 and 10 hours sleep per night.  The average teenager is getting approximately 6 hours sleep per night and is most likely completely sleep-deprived.

Due to the very fast-paced society that we live in many parents are also depriving themselves of sleep.  It is difficult to expect your child to shut down the computer or turn off the tv if it is your family’s lifestyle to stay up late participating in stimulating activities.  Add homework, sports, extra curricular activities, poor food choices and the addition of computers, cell phones, text messaging and online interactive forums, such as Facebook and video games, and it’s no wonder our teenagers are rarely taking the time to take care of their own bodies.

Consider some ways you can participate in helping your teen get more sleep:

–         Do you have a spot in your home, other than a bedroom, that your teen can do homework, work on the computer and visit with friends?  Do your best to help your teenager maintain her room as a peaceful sanctuary.

–         Encourage healthy snacks before bed.  It is best to avoid salty foods before bed because they can stimulate the adrenal gland.  Going to bed hungry can also contribute to sleep problems.  Bedtime snacks of crackers and cheese, half of a meat, poultry or tuna fish sandwich or a glass of warm milk may encourage the release of sleep inducing serotonin.

–         Do your best to limit strenuous activities several hours before bedtime. 

–         Encourage relaxation for an hour or so before bedtime.  Listening to music, reading or taking a warm bath before bed can be relaxing.  Computers and cell phones are best turned off at least an hour before bed.

–         If your teenager is complaining of insomnia try some home remedies.  A popular herb for insomnia is Valerian.  Try serving a herbal tea containing Valerian or mix your own with 1 tsp of chamomile, 1 tsp hops, 1 tsp valerian root and 1 cup of boiling water.  Steep for 45 minutes, strain and then have your teenager drink the tea 1 hour before bedtime.    

–         Offering your teenager the occasional back or foot rub at bedtime can be very helpful in promoting bedtime.

Never underestimate the problem of teenagers being sleepy in the daytime.  Sleep-deprivation impairs mood and affects performance while drowsiness and fatigue have been shown to cause many traffic accidents with teenagers at the wheel.  Disciplinary problems, sleepiness and poor concentration in school can be attributed to a lack of sleep.

Teenagers don’t think of sleep as a priority.  Going to bed at a reasonable hour and waking up on time should be, in the majority of cases, your teenager’s responsibility.  When your teenager is not handling this necessity in a responsible manner it is best that you step in and try some of the above techniques and as much positive encouragement as possible.