Enjoy Resting: Promoting Healthy Sleep Patterns for Teens Aged 12-18
Books on Sleep Science and Sleep Hygiene
- “Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker
- Synopsis: This book explores the science of sleep and its critical role in overall health, helping readers understand how to establish better sleep habits for their teens. [LINK to Audiobook/Hardcopy]
- “The Sleep Revolution: Transforming Your Life, One Night at a Time” by Arianna Huffington
- Synopsis: Huffington advocates for the importance of sleep in a fast-paced world, offering insights and practical tips to encourage healthier sleep routines in young people. [LINK to Audiobook/Hardcopy]
- “Rest: Why You Get More Done When You Work Less” by Alex Soojung-Kim Pang
- Synopsis: This book emphasizes the value of rest, presenting evidence that breaks and good sleep enhance productivity and creativity, beneficial for teens juggling school and extracurriculars. [LINK to Audiobook/Hardcopy]
- “The Power of Rest: Why Sleep Alone Is Not Enough” by Matthew Edlund
- Synopsis: Edlund discusses various forms of rest beyond sleep, encouraging a holistic approach to rejuvenation that can improve teenagers’ mental and physical health. [LINK to Audiobook/Hardcopy]
- “The Sleep Book: How to Sleep Well Every Night” by Dr. Guy Meadows
- Synopsis: This practical guide offers effective techniques for overcoming sleep difficulties, empowering teens to take control of their sleep habits for better health outcomes. [LINK to Audiobook/Hardcopy]
- “Breathe: The New Science of a Lost Art” by James Nestor
- Synopsis: While primarily about breathing techniques, this book explains how proper breathing can enhance relaxation and improve sleep quality, beneficial for managing stress in adolescents. [LINK to Audiobook/Hardcopy]
- “No More Sleepless Nights: Sleep Solutions for Patients and Families” by Peter Hauri and Shirley Linde
- Synopsis: This resource provides actionable strategies for overcoming sleep issues, helping families support their teens in achieving restorative sleep essential for growth and development. [LINK to Audiobook/Hardcopy]
Supplements to Support Sleep
- Melatonin [LINK]: A dosage of 0.5-3 mg before bedtime has been suggested to help regulate sleep patterns in teenagers. (Study 1: “Melatonin for Sleep in Children With Autism: A Controlled Trial Examining Dose, Tolerability, and Outcomes” published in the Journal of Autism and Developmental Disorders in 2009, by Malow BA et al.; Study 2: “Melatonin in Children with Autism Spectrum Disorders: Endogenous and Pharmacokinetic Profiles in Relation to Sleep” published in the Journal of Autism and Developmental Disorders in 2005, by Tordjman S et al.)
- Magnesium [LINK]: Providing 80-200 mg daily may help relax muscles and promote better sleep quality in teenagers. (Study 1: “Effects of Magnesium Supplementation on Muscle Soreness and Performance” published in the Journal of Strength and Conditioning Research in 2003, by Setaro L et al.; Study 2: “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” published in the Journal of Research in Medical Sciences in 2012, by Abbasi B et al.)
- Omega-3 Fatty Acids [LINK]: Offering 250-500 mg of combined EPA and DHA daily may support brain health and contribute to better sleep regulation for teenagers. (Study 1: “Effects of Omega-3 Fatty Acids on Resting Heart Rate, Heart Rate Recovery after Exercise, and Heart Rate Variability in Men with Healed Myocardial Infarctions and Depressed Ejection Fractions” published in The American Journal of Cardiology in 2005, by Mozaffarian D et al.; Study 2: “The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: double-blind randomized controlled trial” published in the European Journal of Clinical Nutrition in 2016, by Dawczynski C et al.)
- Lavender [LINK]: Lavender oil aromatherapy or supplementation with lavender extract may help promote relaxation and improve sleep quality in teenagers. Dosages vary based on product formulations and should be used under guidance.
- Valerian Root [LINK]: Valerian supplements in doses of 50-100 mg before bedtime have been used to promote relaxation and improve sleep quality in teenagers. (Study 1: “Valerian for sleep: a systematic review and meta-analysis” published in The American Journal of Medicine in 2006, by Bent S et al.; Study 2: “A systematic review of the effectiveness of valerian as a sleep aid: evidence from randomized, placebo-controlled studies” published in Sleep Medicine Reviews in 2002, by Fernández-San-Martín MI et al.)
- Chamomile [LINK]: Chamomile tea or supplements containing chamomile extract may help calm nerves and induce relaxation before bedtime. Dosages vary based on product formulations and should be used under guidance.
- L-Theanine [LINK]: L-Theanine supplements in doses of 50-200 mg may promote relaxation and improve sleep quality without causing drowsiness during the day. (Study 1: “L-Theanine reduces psychological and physiological stress responses” published in Biological Psychology in 2007, by Kimura K et al.; Study 2: “The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial” published in Altern Med Rev. 2011, by Lyon MR et al.)
Websites with Sleep Tips and Tools
- Sleep.org – https://sleep.org
- Synopsis: Provides evidence-based articles and tips on improving sleep quality, managing sleep disturbances, and establishing healthy sleep habits tailored to teenagers, assisting parents in supporting their adolescent’s sleep health for long-term well-being.
- Healthy Children – https://healthychildren.or
- Synopsis: Offers guidance from pediatric sleep experts on adolescent sleep needs, sleep hygiene practices, and strategies for addressing common sleep challenges, empowering parents to help their teens prioritize sleep for optimal physical and mental health.
- National Sleep Foundation – https://sleepfoundation.org
- Synopsis: Features resources and tools specifically designed for teenagers, including information on the adolescent sleep cycle, sleep deprivation effects, and tips for developing healthy sleep routines, helping parents educate and support their teens in achieving restful sleep for lifelong wellness.
- CDC – Adolescent and School Health: Sleep – www.cdc.gov/healthyschools
- Synopsis: Provides information on the importance of sleep for teenagers’ physical and mental health, along with practical tips for parents, educators, and healthcare professionals to promote healthy sleep habits and address sleep-related concerns in adolescents.
- American Academy of Sleep Medicine – https://www.aasm.org
- Synopsis: Offers resources and educational materials on adolescent sleep health, including sleep hygiene recommendations, information on sleep disorders common in teenagers, and guidance on optimizing sleep duration and quality during adolescence, empowering parents to advocate for their teen’s sleep needs and well-being.
- Mayo Clinic – Teen Health www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health
- Synopsis: Provides reliable information and advice on various aspects of teen health, including sleep hygiene, sleep disorders, and the impact of sleep on physical and mental health, equipping parents with knowledge and tools to support their teen’s sleep and overall wellness.
- Kids Health – Teens – https://www.kidshealth.org/en/teens
- Synopsis: Features articles and resources written specifically for teenagers, covering topics such as sleep tips for teens, the importance of sleep for academic performance and mental health, and strategies for improving sleep quality and duration, helping parents engage their teens in discussions about sleep health and encourage healthy sleep habits for life.
Eye-Opening TED Talks
- “Sleep is your superpower” by Matt Walker
- Synopsis: Explores the critical role of sleep in cognitive function, emotional well-being, and physical health, providing valuable insights for parents and guardians to understand the importance of prioritizing sleep for their teenagers’ overall well-being.
- “The brain-changing benefits of exercise” by Wendy Suzuki
- Synopsis: Discusses the transformative effects of exercise on brain health, mood regulation, and sleep quality, inspiring parents and guardians to encourage physical activity in their teenagers as a means to promote better sleep patterns and overall mind-body health.
- “Why you should define your fears instead of your goals” by Tim Ferriss
- Synopsis: Offers strategies for teenagers to overcome anxiety and stress by reframing their approach to fear, which can indirectly support better sleep habits and overall mental well-being.
- “All it takes is 10 mindful minutes” by Andy Puddicombe
- Synopsis: Introduces mindfulness as a tool for stress reduction and emotional regulation, providing practical techniques for teenagers to incorporate mindfulness into their daily routines to improve sleep quality and mental clarity.
- “How to make stress your friend” by Kelly McGonigal
- Synopsis: Explores the positive aspects of stress and resilience, offering teenagers insights and strategies to cope with stressors and manage their emotions, ultimately contributing to better sleep habits and overall health.
- “Your body language may shape who you are” by Amy Cuddy
- Synopsis: Discusses the connection between body language, confidence, and mental well-being, empowering teenagers to adopt positive body language and self-assurance, which can positively impact sleep quality and overall mind-body health.
- “The art of stillness” by Pico Iyer
- Synopsis: Reflects on the importance of finding moments of stillness and quiet in a busy world, encouraging teenagers to prioritize relaxation and downtime as essential components of maintaining healthy resting and sleeping patterns for lifelong well-being.