My springer spaniel can’t sleep if it’s windy outside. He gets anxious, shaking and pacing, unable to settle. Like a baby, he can’t explain his fear—he just needs me to help calm him down. But, unlike a baby, rocking him or holding him close doesn’t help (and let’s not even think about feeding him like a baby!). What works, surprisingly, is music curated especially for anxious dogs: slow, piano-heavy classical tunes that somehow lull him to sleep, even though it sets my teeth on edge.

When it comes to my own sleep, I envy the deep rest I used to get as a teenager. But even then, some nights I’d lie awake worrying about friends, school, or the state of the world. Now, the stresses might be different, but the effect is similar. Whether it’s anxiety, excitement, or a lingering disagreement, I sometimes struggle to unwind, my nervous system stuck in high gear.

Technology complicates sleep for everyone, especially adolescents. Teens crave connection and may feel compelled to stay online, checking messages, or working late on homework. For parents, too, technology can pull us in—checking work emails, scrolling for distraction, or playing video games. It’s no wonder that even young children, used to screens, may have a hard time winding down at bedtime. Conflict over shutting down devices is almost inevitable, and arguments make it even harder to settle.

If you’re trying to curb your child’s tech use, remember that they’ll notice your habits, too. Tackling device time as a family, rather than as a rule just for them, can make it easier. Try suggesting family activities in the evening—anything from baking to a movie night or a quick round of exercise. While older teens may resist, younger kids and pre-teens are often more open to alternative activities.
Here are some strategies for a smoother path to sleep—for parents, caregivers, and kids alike. They won’t all work every time, but you’ll likely find a few that do.

• Set a regular bedtime for consistency.
• Ease into the evening with a gentle wind-down routine.
• Enjoy a warm, milky drink (milk contains tryptophan, a natural sedative).
• Write down any worries as a way to set them aside.
• Take a warm shower to relax the body.
• Try gentle movement or stretching before bed.
• Read a comforting book to transition away from screens.
• Avoid technology an hour before bed to give the mind a break.
• Experiment with white noise or rain sounds for a soothing background.
• Create a “friendly” bedroom environment with soft lighting and cozy textures.
• Try Yoga Nidra (sleep-focused yoga) for deep relaxation.
• Ensure a dark room or wear an eye mask to block light.
• Avoid eating late in the evening.
• Skip intense conversations or news right before bed.
• Keep work or homework out of the bedroom during the last hour of the evening.
• Use long, slow outbreaths to calm the nervous system.
• Picture a familiar journey as you settle into sleep—it’s more effective than counting sheep.

Getting quality sleep may take some effort and experimentation, but building routines that support rest can make all the difference.
#parents
#parenting
#children
#teenagers
#teens
#adolescents
#sleep