Sleeping and Resting Issues for Teens Aged 12 to 18
Helping teenagers establish healthy sleeping and resting habits is vital for their physical, mental, and emotional development. Below are recommended books, supplements, websites, and TED Talks tailored for caregivers supporting teens aged 12 to 18.
Recommended Books
- Sleep Smarter by Shawn Stevenson: Offers practical, science-backed sleep strategies, encouraging teens to view rest as essential to stewarding their health. [LINK to Audiobook/Hardcopy]
- The Sleep Solution by W. Chris Winter: Combines science and actionable advice to help teens address sleep issues, emphasizing the importance of honoring their bodies. [LINK to Audiobook/Hardcopy]
- Why We Sleep by Matthew Walker: Delves into sleep science to help teens understand the necessity of rest for thriving in body, mind, and faith. [LINK to Audiobook/Hardcopy]
- Sleep Revolution by Arianna Huffington: Encourages prioritization of sleep as a form of renewal and restoration, aligning with Christian values of Sabbath rest. [LINK to Audiobook/Hardcopy]
- The Power of When by Michael Breus: Explores sleep timing based on chronotypes, empowering teens to optimize routines as part of their holistic health journey. [LINK to Audiobook/Hardcopy]
- Sleep: The Myth of 8 Hours by Nick Littlehales: Encourages restorative sleep practices that resonate with faith-based principles of honoring the body as a temple. [LINK to Audiobook/Hardcopy]
- The Rested Child by W. Chris Winter, M.D.: Provides insights for caregivers to help teens with sleep disorders, emphasizing compassion and stewardship. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Melatonin: 0.5–3 mg before bedtime: Proven to regulate sleep cycles and reduce onset latency in teens. [LINK]
- Magnesium: 200–400 mg daily: Enhances sleep quality and muscle relaxation. [LINK]
- Omega-3 Fatty Acids: 500–1,000 mg EPA and DHA daily: Improves brain health and supports sleep. [LINK]
- Vitamin D: 600–1,000 IU daily: Aids in circadian rhythm regulation. [LINK]
- Lavender: Used as aromatherapy or topical application: Reduces stress and promotes relaxation. [LINK]
- Valerian Root: 300–600 mg 30 minutes before bed: Helps teens relax and fall asleep. [LINK]
- L-Theanine: 100–200 mg daily: Encourages relaxation without daytime drowsiness. [LINK]
Informative Websites
- National Sleep Foundation – Teens and Sleep: Offers guidance on teenage sleep patterns and actionable tips for improvement.
- CDC: Adolescent Sleep: Provides research-based resources on teen sleep hygiene.
- HealthyChildren.org: Features expert advice on managing sleep issues in teens.
- KidsHealth: Sleep for Teens: Educates teens and caregivers on the importance of sleep and how to achieve it.
- SleepFoundation.org: Explains the science of sleep and common challenges for teenagers.
- AAP Teen Sleep Guidelines: Offers pediatric recommendations for creating better sleep routines.
- Hopkins Medicine: Teenagers and Sleep: Shares tips and tools to improve sleep quality for teens.
Insightful TED Talks
- Why We Sleep by Matt Walker: Highlights the importance of sleep for teens’ cognitive and emotional health.
- The Brain-Changing Benefits of Exercise by Wendy Suzuki: Discusses how physical activity enhances sleep and mental well-being.
- The Brain Benefits of Deep Sleep by Dan Gartenberg: Shares strategies to optimize sleep through practical interventions.
- Why School Should Start Later by Wendy Troxel: Advocates for structural changes to accommodate teen sleep patterns.
- One More Reason to Get a Good Night’s Sleep by Jeff Lliff: Explores the mental and physical health benefits of restful sleep.
- How to Succeed? Get More Sleep by Arianna Huffington: Encourages prioritizing sleep for resilience and academic success.
- The Art of Stillness by Pico Iyer: Promotes mindfulness and calm routines to improve sleep quality.