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Building Better Sleep Hygiene Together - Plan 2
Overview
This plan focuses on establishing a consistent sleep routine that fosters better sleep hygiene for both teenagers and their parents. By working together, you can create an environment that encourages accountability, promotes healthy lifestyle habits, and improves overall well-being. This journey will not only enhance sleep quality but also strengthen your relationship through shared experiences.
Expert
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Steps
1
Create a Sleep Schedule
Sit down together to create a sleep schedule that allows for 7-9 hours of sleep each night. Discuss the importance of sleep and how a consistent bedtime can positively impact mood and performance. Use this opportunity to share your own sleep struggles and successes, fostering transparency and connection.
Establishing a sleep schedule is crucial because it sets the foundation for better sleep hygiene and creates a sense of accountability between you both.
1 week
27 min
2
Add physical activity to your day
Discuss what you can do with your teen. It can be any activity. Ideally, pick something you can do outdoors. Staying physically active during the day can help both teens and parents sleep better at night by reducing stress and improving overall health. Whether it's your teen biking or the parent taking a brisk walk, or you can play table tennis together, movement boosts energy during the day and promotes restful sleep.
Even just 30 minutes of activity can make a difference—so get moving now, and your future well-rested self will thank you!
Total duration
3
Create a Wind-Down Ritual
Design a relaxing wind-down ritual that you both can enjoy together before bed. This could involve reading, listening to calming music, or practicing gentle yoga stretches. This shared time will help reduce stress and signal to your bodies that it's time to sleep.
A wind-down ritual is important as it prepares your mind and body for sleep, helping to foster a calm atmosphere that promotes better sleep hygiene.
3 weeks
18 min
daily
4
Limit Screen Time Before Bed
Set a rule to switch off all screens at least one hour before bedtime. You can swap screen time for activities like journaling or talking about your day. This will help you both become more in tune with your thoughts and feelings, enhancing emotional resilience.
Limiting screen time is crucial because screens can interfere with your ability to fall asleep and negatively impact your overall well-being.
3 weeks
54 min
daily
5
Create a Sleep-Friendly Environment
Work together to declutter and organize your bedrooms to create a calming environment. Consider elements such as blackout curtains, comfortable bedding, and a cool room temperature to improve sleep quality.
Creating a sleep-friendly environment is essential as it helps signal to your body that it’s time to relax and rest.
1 month
1 hour 21 min
monthly
6
Incorporate Relaxation Techniques
Explore and practice relaxation techniques together, such as deep breathing exercises, meditation, or guided imagery. Set aside 10-15 minutes a few times a week to engage in these practices to help manage stress.
Incorporating relaxation techniques is important as they can help reduce anxiety and prepare your minds for a restful night.
4 weeks
27 min
weekly
7
Celebrate Progress
At the end of each week, sit down together to discuss the progress you've made and celebrate your achievements. Recognize the efforts you've both put into improving your sleep hygiene and how it has impacted your well-being.
Celebrating progress is vital as it reinforces positive behavior and motivates you both to keep going on this journey.
1 month 4 weeks
27 min
weekly
8
Educate on Sleep Hygiene
Spend some time together researching and learning about the science of sleep and its effects on health. Share interesting articles or videos that explain why good sleep hygiene is important and how it can enhance daily life.
Educating yourselves about sleep hygiene is key to understanding its importance and the benefits it brings to your lives.
1 month
54 min
monthly
Duration
Dates
6 months 2 weeks