How to Help Your Teen Get Back into a Good Sleep Routine for Back to School

With the school year back in full swing, many parents are struggling to get their teens back into a healthy sleep routine. After a long summer of late nights and inconsistent schedules, it can be tough for teenagers to adjust to the early mornings that come with school. Proper sleep is essential for their focus, mood, and overall well-being, but did you know that a crucial mineral—magnesium—plays a vital role in supporting their sleep quality?

Teenagers undergo significant physical and hormonal changes during puberty. These changes increase their body's demand for essential nutrients, including magnesium. Unfortunately, magnesium deficiency is common in teens due to their rapid growth, dietary habits, and increased stress levels. A lack of magnesium can manifest in several ways, including poor sleep, body odour, growing pains, and acne. Understanding how magnesium supports sleep and overall health can make a big difference in helping your teen transition smoothly back into their school routine.

The Importance of Sleep for Teens

Sleep is critical for teenagers because their bodies and brains are still developing. Experts recommend that teens get 8–10 hours of sleep each night, but studies show that most teens fall short of this due to busy schedules, screen time, and biological shifts that make it harder for them to fall asleep early.

Poor sleep can lead to:

• Reduced concentration and academic performance

• Mood swings and irritability

• Increased stress and anxiety

• Lowered immune function

• Increased risk of acne and skin issues

One of the reasons teens struggle with sleep is that their circadian rhythm naturally shifts during puberty. This makes them feel more awake later at night and struggle to wake up early. However, creating a consistent sleep routine and incorporating magnesium into their daily wellness habits can help regulate their sleep cycle.

The Role of Magnesium in Teen Growth and Sleep

Magnesium is an essential mineral involved in over 300 enzymatic processes in the body, including muscle relaxation, nervous system regulation, and melatonin production—all crucial for good sleep. During puberty, teens burn through magnesium at a faster rate due to their rapid growth, increased physical activity, and hormonal changes.

Signs of Magnesium Deficiency in Teens:

• Trouble falling or staying asleep

• Frequent waking during the night

• Restless legs or growing pains

• Increased body odour

• Acne and skin breakouts

• Anxiety or irritability

• Muscle cramps and soreness

When the body lacks magnesium, it can struggle to relax, making it harder to unwind at bedtime. This can create a cycle of poor sleep, leading to increased stress and even more magnesium depletion.

How to Rebuild a Healthy Sleep Routine with Magnesium Support

The good news is that magnesium can be easily replenished through diet, supplements, and topical applications. Here are some steps to help your teen get back on track with their sleep routine:

1. Establish a Consistent Sleep Schedule

   • Encourage your teen to go to bed and wake up at the same time each day, even on weekends.

   • Gradually adjust bedtime by 15–30 minutes each night if their current schedule is too late.

   • Avoid late afternoon naps that could disrupt nighttime sleep.

2. Reduce Screen Time Before Bed

   • Blue light from screens can interfere with melatonin production, making it harder to fall asleep.

   • Encourage reading a book, journaling, or relaxing instead of scrolling through social media before bed.

3. Create a Relaxing Bedtime Routine

   • A warm shower or bath can help relax muscles and signal to the body that it’s time to sleep.

   • Magnesium-infused skincare products, such as the Kids Sports Magnesium Recovery Bundle, can provide much-needed magnesium while promoting relaxation.

4. Incorporate Magnesium into Their Routine

   • Topical Magnesium: The Kids Sports Magnesium Recovery Bundle (available here) includes magnesium-rich products designed to support muscle recovery, relaxation, and overall well-being.

   • Magnesium Oil Spray: A quick and easy way to absorb magnesium through the skin, helping to relax muscles before bedtime.

   • Magnesium Salt Baths: Magnesium-infused baths can ease sore muscles and calm the nervous system.

   • Magnesium-Rich Foods: Encourage your teen to eat foods high in magnesium, such as leafy greens, nuts, seeds, avocados, and whole grains.

5. Encourage Physical Activity During the Day

   • Regular exercise helps regulate sleep patterns and expend energy.

   • Magnesium supports muscle function and recovery, making it a great post-workout addition.

6. Stay Hydrated and Eat a Balanced Diet

   • Dehydration can contribute to poor sleep and muscle cramps.

   • Reduce caffeine intake from sodas, energy drinks, and coffee, which can interfere with sleep.

Why Choose the Kids Sports Magnesium Recovery Bundle?

At The Base Collective, we understand the unique needs of growing teens. That’s why we’ve created the Kids Sports Magnesium Recovery Bundle, a natural and effective way to replenish magnesium levels, support restful sleep, and ease growing pains. This bundle includes:

• Magnesium Oil Spray – A fast-absorbing formula to help with relaxation and muscle recovery.

• Magnesium Bath Salts – Perfect for a calming soak after a long school day or sports practice.

• Gentle Wash with Magnesium – A nourishing body wash that helps cleanse the skin while delivering essential minerals.

These products are made with natural, skin-friendly ingredients, free from harsh chemicals and artificial fragrances. They are specifically formulated to help teens unwind, reduce muscle tension, and promote deep, restful sleep.

Conclusion

Helping your teen transition back into a school sleep routine doesn’t have to be a struggle. By prioritizing sleep hygiene, reducing screen time, and incorporating magnesium-rich products into their daily routine, you can set them up for success. Magnesium plays a crucial role in helping teens manage stress, ease growing pains, and achieve better sleep—all of which contribute to their overall health and academic performance.

 The information provided by The Base Collective is not intended to be used as medical advice and should not take the place of professional or medical advice. Always seek the guidance of your doctor or other qualified health professionals with any questions you may have regarding your health or medical condition.