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As families ease back into the rhythm of a new school year, many are navigating the unique challenges that come with raising teens and adolescents. From middle school milestones to high school transitions, this season often brings big shifts, not just in schedules but in physical, emotional, and mental health.

To help parents navigate this complex chapter with confidence, we sat down with Dr. Vhari Forsyth, who recently joined Tribeca Pediatrics as the newest member of our Long Island City office. Dr. Forsyth brings a strong clinical background in adolescent medicine and is passionate about getting to know families while taking a down-to-earth, compassionate approach to care.

We spoke with her about some of the most common questions and challenges that come up during adolescence, from sleep and screen time to emotional well-being and healthy independence.

From your perspective, what are some of the most common health challenges you’re seeing in adolescents right now?
Right now, some of the most common health challenges I’m seeing in adolescents are around mental health, sleep, and social media use. Many young people are experiencing high levels of anxiety and low mood, which have only been amplified by academic pressures and no doubt related to chronic social media use. Sleep is another big issue and this is often overlooked. Teens are often chronically sleep-deprived due to late-night screen use, busy schedules, and natural shifts in circadian rhythm during adolescence. Social media plays a huge role as well: while it offers connection, it can also contribute to poor sleep, anxiety, and body image concerns. These three areas often intersect, creating a cycle that significantly affects adolescents’ overall well-being.

Sleep is such a big topic; what do you wish more parents or teens understood about healthy sleep habits during adolescence?
We are so quick to sleep train our little babies to sleep through the night but sometimes forget as children grow the ongoing importance of sleep. I wish more parents and teens understood that sleep needs change during adolescence. It’s not just that teens want to stay up later; they actually have a biological shift in their circadian rhythm that makes it harder to fall asleep early. At the same time, they still need 8–10 hours of sleep for healthy growth, learning, and emotional regulation. Many teens end up sleep-deprived because of late-night screen time, homework, and early school start times. I encourage families to see sleep as a critical part of the health of their teenagers, just like nutrition or exercise, and to support routines like consistent bedtimes, limiting devices before bed, and creating a calm nighttime routine, like sleep training for teenagers!

With growing research on the impact of screen time, social media, and constant information overload on teens’ development, how can parents help their kids navigate all of that in a healthy way?
Parents can help teens navigate screen time and social media by modeling healthy habits themselves and setting clear boundaries. One of the most important things is to make time for genuine connection; putting phones away during meals or family time sends a powerful message. It also helps to create expectations early on, such as device-free bedtime routines or agreed-upon limits for social media use. Above all, listening to teens’ experiences and keeping open communication is key. When parents combine structure with empathy, it teaches young people how to use technology in a balanced and healthy way.

What are some signs that a teen might be struggling emotionally, even if they seem “fine” on the surface?
Sometimes teenagers can look ‘fine’ on the outside but show subtle signs of emotional struggle. Things to watch for include losing interest in seeing friends or doing activities they used to enjoy, noticeable changes in eating habits, neglecting personal hygiene, or having trouble concentrating. Parents often have a gut instinct when something feels off, and that intuition is important to trust. Knowing your child’s usual patterns makes it easier to notice when something isn’t quite right, and opening up space for gentle conversation can make all the difference.

How do you recommend parents stay meaningfully involved during a time when teens are pushing for more independence?
• Prioritize communication: Be approachable and actively listen to your teen without judgment. Let them know you’re available to talk whenever they need.
• Show interest in their world: Even if their hobbies or interests aren’t naturally appealing to you, participating or learning about them demonstrates care and connection.
• Build trust and rapport: Consistently being present, supportive, and respectful of boundaries helps teens feel understood and safe sharing with you.
• Be patient and invest time: Meaningful involvement requires persistence. It may not be easy, but long-term engagement strengthens the parent-teen relationship.
• Adapt habits when needed: Adjusting routines or practices to align with your teen’s needs shows flexibility and reinforces that their interests and growth matter.
• Let them make mistakes. They need to sometimes learn independently to see the result of their actions. As parents and care givers we should support them and help them learn and become resilient.

Are there any small, everyday habits you recommend that can really support teens’ overall well-being?
Some of the most powerful supports for teens’ well-being are the small, everyday habits. Things like getting enough sleep, eating regular balanced meals, building routines, and staying physically active all make a huge difference. Boundaries are also important; teens may push against them, but they provide structure and a sense of safety. And parents don’t need to be their teen’s peer; what matters most is being a consistent role model. The habits we practice ourselves, like putting devices away, managing stress in healthy ways, and prioritizing rest are the ones our children are most likely to adopt

What’s one adolescent health topic you wish more families talked about openly?
Adolescence is seen as the second developmental wave and so many physical changes happen during this time. I wish more families talked openly about puberty and sexual health. These are natural parts of adolescence, but many young people end up getting their information from peers or the internet rather than from trusted adults. Honest, age-appropriate conversations at home can help normalize the changes our children and teens are experiencing, reduce shame or confusion, and empower them to make safe, healthy choice and advocate for themselves. When families create space for open dialogue, it strengthens trust and helps teens feel supported during a really important stage of development

What’s one piece of overall advice you’d give to parents raising teens in today’s world?
If I had to give one piece of advice to parents raising teens today, it would be to focus on communication, by both listening and expressing. Teens need to feel heard without judgment, and they also learn a lot from how we as adults communicate. We need to model the habits we want them to adopt. For example, if we want them to put their phones down and be present, we need to do the same. Parents and caregivers are the most powerful example in a teenager’s life, and often it’s those everyday actions; how we talk, listen, and prioritize family time that make the biggest difference.

If you’re looking for support during the adolescent years, we offer a selection of trusted articles, tools, and resources to help families navigate everything from physical development and emotional health to identity, independence, and communication. You can explore these materials any time on our Adolescent Resources page — all created and curated with the realities of parenting teens in mind.