Today at Doctor’s Choice Pharmacy, I spoke with a concerned father. He said, “My teen has been staying up late and then struggling to get out of bed in the morning. Is this normal during puberty, or should I be worried?”
I nodded, understanding his concern. “Yes, it’s actually very normal. During puberty, the body goes through a lot of changes, including shifts in the sleep-wake cycle. The circadian rhythm—your body’s internal clock—shifts, making teens feel more awake later at night and sleepy in the morning. This is sometimes referred to as ‘delayed sleep phase syndrome.’”
He looked relieved. “So, it’s not just him being stubborn?”
“Not at all,” I reassured him. “It’s biologically driven, and many parents notice the same thing with their teens. This shift can make it difficult to fall asleep early, which is why teens often end up staying up late. Unfortunately, early school start times can compound the problem, leading to sleep deprivation.”
He asked about ways to help. “What can I do to support him in getting better sleep?”
“There are a few strategies that can help,” I said. “Encouraging a consistent bedtime routine is key, even on weekends. This helps regulate the body’s internal clock. Limiting screen time—like phones, tablets, and TVs—for at least an hour before bed can also be helpful, as the blue light from screens can suppress melatonin production, making it harder to fall asleep.”
He was curious about lifestyle habits. “What about exercise or diet?”
“Regular exercise during the day can promote better sleep at night, but it’s best to avoid vigorous activity close to bedtime,” I explained. “Also, be mindful of caffeine intake, as it can interfere with sleep. Make sure he’s not consuming caffeinated drinks, especially in the afternoon and evening.”
Before he left, I added, “If you’re looking for natural ways to support sleep, there are melatonin supplements that can help regulate the sleep cycle, but it’s best to consult with a healthcare provider first. Doctor’s Choice Pharmacy offers free delivery for any supplements you may need.”
He smiled, feeling more reassured. “Thank you. This gives me a place to start.”
Supporting teens and their families through puberty-related changes like sleep issues is a valuable part of my role. With the right strategies, teens can achieve better rest and thrive during this important stage of development.
Until tomorrow,
Rania – Your Friendly Pharmacist at Doctor’s Choice Pharmacy
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