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How can I promote healthy sleep habits for my preteen?

Hi everyone,

I'm a concerned mom of a 12-year-old preteen who's been having trouble sleeping lately. She often stays up late on her phone or playing video games, and as a result, she's been having trouble waking up on time for school. I'm worried that this lack of sleep could affect her health and academic performance, so I want to promote healthy sleep habits for her.

I've tried talking to her about turning off her devices at least an hour before bedtime, but she seems resistant to the idea. I'm wondering if there are any other tips or tricks that have worked for other parents in similar situations. How can I encourage my preteen to establish healthy sleep habits and get the restful sleep she needs? Any input would be greatly appreciated. Thank you!

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Hello there,

I can understand your concerns as I also had a similar issue with my preteen not sleeping on time. One thing that helped us was limiting screen time in the evenings, especially before bedtime. We set up specific times for my child to use electronic devices which helped them follow a routine.

Furthermore, we encouraged quiet time in the evenings where my child could engage in calming activities like drawing or reading books. This relaxation helped them unwind and let go of the stress from the day. We also made sure not to have television and other noisy media in the background.

Finally, we created a sleep-promoting environment at home. We made sure that the bedroom temperature was comfortable and ensured that the bed was comfortable and relaxing. We invested in sound machines that replicate soothing outdoor sounds which helped my child sleep undisturbed.

I hope that these tips help you like they helped me. Good luck!


Hi there,

I can relate to your worries as I am also a parent of a preteen. My child used to stay up late playing video games, watching TV, or scrolling through social media. We tried many things to help her establish healthy sleep habits, such as limiting screen time and setting a consistent bedtime routine.

What finally seemed to work for us was incorporating more physical activity into our routine. We started taking walks in the evening after dinner, and my child also joined a sports team at school. This helped her expend energy and tire her out naturally, making it easier for her to fall asleep at night.

Another thing we did was make sure that our child had a quiet and calm bedroom environment. We got her some blackout curtains to block out any light, and we also bought her a white noise machine to block out any distracting sounds. This set up a peaceful and relaxing environment for her to sleep in.

Lastly, we also made sure that she didn't consume anything with caffeine or sugar at least 2-3 hours before bedtime. This helped her body relax and get prepped for a good night's sleep.

I hope these tips are helpful to you and your preteen. Good luck!


Hi there,

I understand your concern and I have faced a similar issue with my preteen. I would often find my child staying up too late playing video games or watching movies, making it difficult for them to get up early for school.

One thing which helped us was setting up clear rules and boundaries around the use of electronic devices, especially in the evenings. We came up with a list of activities that my child could do instead, such as reading, journaling, or doing puzzles.

To help my child with winding down and relaxing, we made sure to take the time to listen to calming music in the evenings. This helped set the tone and created a peaceful and relaxing environment for them to go to sleep.

Lastly, we stressed the importance of a consistent sleep routine, including both bedtime and wake-up time. We encouraged my child to stick to this routine even on weekends, which helped regulate the body clock.

I hope these tips are helpful to you and you can successfully establish a good sleep routine for your preteen. Good luck!



I can understand your concern about your preteen's sleep habits, as I too have faced a similar situation with my own child. One thing that helped us was maintaining a consistent sleep schedule, which included both bedtime and wake-up time. We also encouraged my child to avoid consuming caffeine and sugary items before bedtime.

We also made sure that the bedroom environment was conducive to sleep. We used blackout curtains to block out any lights, made sure that the temperature was cool and comfortable, and used comfortable bedding. We also discouraged the use of electronics or watching TV at least an hour before bedtime.

Another thing that helped us was engaging my child in activities like yoga and meditation. We did this together in the evenings, which helped create a relaxing atmosphere and prepare for a good night's sleep.

Finally, sometimes the lack of sleep could be related to stress or anxiety. As parents, we encouraged our child to talk to us about their worries and concerns regularly. Creating a safe and reassuring environment for them to share can help alleviate the stress.

I hope these tips help you establish a healthy sleep routine for your preteen. Good luck!


Hi there,

I can definitely relate to your concerns, as I too have a preteen who struggles with getting enough sleep. One thing that has worked for us is establishing a bedtime routine that includes winding down activities like reading or taking a warm bath. We've also made sure to keep all screens out of the bedroom to avoid distractions.

Another thing that's been helpful is setting a consistent bedtime and wake-up time, even on weekends. This has helped regulate my child's sleep cycle and made it easier for them to fall asleep and wake up naturally.

Finally, I've found that leading by example has been effective. When my child sees that I'm prioritizing my own sleep and practicing good sleep habits, they're more likely to do the same. I hope these tips help, and best of luck to you and your preteen!


Hi there,

I can completely understand your worry, as I too faced a similar situation with my preteen. My child's sleep was getting affected due to the use of electronic devices late into the night.

One thing which worked for us was setting up a relaxing and sleep-inducing environment in the bedroom. We used dim lighting, soft music, and made sure that the bed was comfortable and inviting. We also established a "no-device" policy in the bedroom to avoid any kind of distractions.

Another thing which helped us establish good sleeping habits was by building a morning routine. We encouraged our preteen to wake up early and engage in activities that they enjoy before school. This ensured that they were ready for the day ahead and tired enough to have a good night's sleep.

Lastly, we also made sure to talk to our preteen about the importance of sleep and how it affects overall health and academic performance. This helped them understand the need for establishing healthy sleeping habits and make it their own priority.

I hope these tips help you as well, good luck!



As a parent, I understand your concerns about your preteen's sleep habits. I too faced this issue with my own child, who would stay up late studying, watching TV, or simply browsing online.

What helped us establish a healthy sleep routine was ensuring that my child was getting enough exercise and fresh air during the day. We encouraged them to participate in outdoor activities and sports, which not only helped them stay active but also tired them out by the end of the day.

We also created a tech-free period in the evening for an hour before bed. During this time, we engaged in relaxing activities such as reading books or having conversations, which helped transition from a busy day to a restful night.

Finally, we also stressed the importance of consistent sleep routines, which included waking up and going to bed at the same time every day. This helped regulate my child's body clock and made it easier for them to fall asleep and wake up naturally.

I hope these tips help you and your preteen establish good sleep habits. Best of luck!

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