Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28 Page 29 Page 30 Page 31 Page 32 Page 33 Page 34 Page 35 Page 36 Page 37 Page 38 Page 39 Page 40 Page 41 Page 42 Page 43 Page 44 Page 45 Page 46 Page 47 Page 48 Page 49 Page 50 Page 51 Page 52 Page 53 Page 54 Page 55 Page 56 Page 57 Page 58 Page 59 Page 60 Page 61 Page 62 Page 63 Page 64 Page 65 Page 66 Page 67 Page 68 Page 69 Page 70 Page 71 Page 72 Page 73 Page 74 Page 75 Page 76 Page 77 Page 78 Page 79 Page 80 Page 81 Page 82 Page 83 Page SEPTEMBER | OCTOBER 2016 51 12 TIPS TO SOUNDER SLEEP FOR YOUR TEEN 1Encourage your teen to place their cell phone in a docking station at the end of the day (instead of keeping it in their bedroom). 2Help your teen view the bedroom as a place to unwind and sleep and not a place to watch movies, study, eat meals, or play. Don’t allow technology, laptops, orTV in your teen’s bedroom after a certain hour. 3Work with your teen to make their bedroom a peaceful place - an environment they look forward to being in at night (flameless candles on a timer, night lights, etc.). 4Have your teen take a shower or a relaxing bath before bedtime (instead of playing video games or watching a scary movie). 5Purchase a clock that displays the time on the ceiling (projection alarm clock). They emit less light in the room, and it’s easy to check the time in the middle of the night. 6Have your teen drink plenty of water during the day. Place some fresh water bottles in their bathroom. Encourage them to drink water first thing in the morning. 7Remind your teen not to eat anything with caffeine (including chocolate) a couple of hours before bedtime. 8Encourage your teen to pay attention to their diet. Balanced meals and proper nutrition feed not only their body, but also their brain. 9Encourage your teen to choose friends wisely. Healthy friendships produce less drama, chaos, and worry.Worry can rob them of their joy and their peaceful sleep. 10Encourage your teen to use a“night-time journal.” The journal is a safe place where they can write about their day before going to sleep, releasing their worries and embracing their treasures. 11Have quality reading options next to their bed.They might actually read if their phone or computer isn’t in their room. 12Help your teen assess their sleep. Dr. Stephanie Silberman is a sleep specialist. She says that one simple way to know how many hours your teen needs to sleep a night is to watch what time they naturally go to bed and wake up over the weekend.“For instance, if they fell asleep at midnight and naturally woke up at 10 a.m., that means they need 10 hours of sleep and should aim for that number every night.” goodTO KNOW sleep in adolescence increases the risks of high blood pressure and heart disease, Type 2 diabetes, and obesity. Sleeplessness is also linked to risk-taking behavior, depression and suicidal ideation, and car accidents.” And we wonder why our teens are moody, impatient, and discontent. Helping your teen learn to value sleep can lead to better life- management skills. Learning how to establish sleep boundaries can translate into learning how to set boundaries in other areas of life. Additionally, with better sleep habits, your teen is giving their body and mind time to regenerate, thus becoming healthier. Life is challenging for our teens. Their schedules seem to get busierandbusierastheygetolderandolder.Asparents,ifweare exhausted helping them manage their lives, we can only imagine how they must feel. Helping them maintain adequate sleep will set them up for optimal performance mentally, emotionally, and physically. Sleep is an area that’s often overlooked at the end of the day.