Supporting Your Teen Through Health, Sleep, and Self-Care

Supporting Your Teen Through Health, Sleep, and Self-Care
Hello Parents!
Adolescence is a time of rapid change – physically, emotionally, and socially. For many teens, it can feel like their body and mind are constantly shifting. Amidst this intensity, it’s easy for them to overlook the impact of their daily choices on how they feel, look, and function. Whether they are struggling with acne, headaches, food sensitivities, or sleep deprivation, many teens fail to connect their health issues with their lack of treatment routines or self-care. Staying up late before an important event may not seem like a big deal to them, but it can significantly affect their performance and well-being.
The goal is to help them build an understanding of the choices that lead to positive outcomes and avoid behaviours that can have unwanted consequences. Remember, we’re not here to control our teens, but we are here to support them, protect their wellbeing and help them to develop an aptitude for self-reflection and sound decision-making.

The Challenge of Communication with Teens
One of the greatest challenges in helping teens make wise decisions is the way they often perceive our input. They may feel that we are critical, nagging, or annoying—especially when they are already emotionally fragile, which is at its peak during adolescence. This sensitivity can cause them to react defensively and shut down the conversation, making it harder to help them see the connection between their behaviour and their well-being.
As such, learning how to deliver important messages tactfully and without triggering emotional overload is crucial. Here are some strategies to help you communicate more effectively with your teen about their health, sleep, and lifestyle choices.

1. Limit Your Commentary
If you want your teen to hear you, consider limiting how often you comment on their behaviour. Teens often tune out when they feel bombarded by too many suggestions or criticisms. To avoid this, ask yourself: is this issue significant enough to address? Picking your battles wisely helps your teen stay open to hearing what you have to say. Too much input, and they’ll start to shut you out. Less is often more when it comes to offering guidance.

2. Keep It Short and Direct
Teens are more likely to listen to concise and straightforward messages. Avoid long, emotional rants that may trigger a defensive reaction. Instead, keep your input short, to the point, and emotionally neutral. A warm, supportive tone is key here, show acceptance and avoid sounding judgmental or disapproving. Teens will be more receptive to your advice when they don’t feel like they’re being criticised.

3. Use Observations, Not Judgments
Statements such as, “I’ve noticed…” or “It seems like…” are effective because they are non-judgmental and open-ended. They allow you to make a suggestion without sounding accusatory. For example, instead of saying, “You’re not studying enough,” try, “I’ve noticed you haven’t been spending much time studying lately. I wonder if that’s affecting how you’re feeling about the exams.”
When we make observations rather than judgments, it opens the door for a collaborative conversation. Teens are more likely to engage when they feel respected and heard.

4. Avoid Comparisons
Comparisons can be harmful and unhelpful, especially during adolescence. It’s tempting to compare our teens to their peers, but doing so often leads to negative feelings and resentment. Remember, social media and other forms of communication can make everyone’s life look perfect from the outside, but the reality is often much more complicated. Instead of comparing, focus on your teen’s individual strengths and challenges, and support them in their own personal growth.

5. Encourage Healthy Sleep Habits
Sleep is one of the most significant factors in adolescent health. Due to the biological changes occurring in their brains, teens experience a shift in their sleep cycles. The sleepy chemical, melatonin, is released later in the evening, meaning teens often feel awake later than adults. Despite appearing to function on little sleep, teens need about 9.25 hours for optimal well-being. When they don’t get enough sleep, mood, memory, learning, and emotional control all suffer.
To support your teen’s sleep, set a house policy to turn off screens an hour before bed and encourage calming activities like reading or a warm bath. Collaborate with your teen to establish a reasonable bedtime, saying something like, “I’ve noticed that 9 hours of sleep is important for your health. What time do you think would be best for starting your bedtime routine?” This approach empowers your teen to take ownership of their sleep habits.

Here are some real-life examples of what to say in order to have productive conversations about health, sleep, and self-care:

Grades: ‘I’m aware that you have exams coming up and I’m wondering, if getting good grades is not important you at the moment?’

Health Issues: ‘I’m sorry to hear you're struggling with a headache. I’ve noticed you haven’t been drinking much water lately. I wonder if this has something to do with how you’re feeling right now?’

Sleep: ‘Sweetheart, you seem exhausted today. I can see you’re really struggling I wonder how much sleep you got last night.’

Acknowledging Good Choices: ‘I was so proud to hear you tell your friends to wear their bike helmets as you left the house this morning.’ Positive reinforcement helps your teen connect good behaviours with good outcomes and encourages them to continue making healthy choices in the future.

By approaching these conversations thoughtfully and compassionately, you help your teen reflect on their behaviour and understand the connection between optimal behaviour and optimal results.

Final Thoughts
Parenting a teen involves walking a fine line between guidance and independence. While it’s natural for teens to push back, your role is to support their growth by helping them make healthier choices for their body, mind, and future. By keeping communication positive, offering constructive input, and acknowledging their good choices, you can help your teen navigate these challenging years with greater self-awareness and confidence. I wish you joy in your parenting!