Sleep Smart: Adolescents and Teens
When I was a teenager, I dreaded going to bed.
While I felt tired all day (especially during school), I felt wide awake at night and wanted to spend time doing fun activities.
To be honest, it is funny reflecting back on this experience as an adult since I now look forward to and greatly appreciate my rest. Sleep is especially vital for adolescents and teens as it is needed to support intense brain development, regulate mood, and promote physical growth. Other benefits of adequate sleep include: improved focus, memory, and academic performance. It also aids in emotional regulation and strengthens the immune system.
This age group greatly benefits from at least 8-10 hours of sleep every night, which can be difficult to achieve.
Barriers to sleep
As a child and adolescent provider, I have noticed many barriers that may impact sleep.
An example of a barrier I frequently hear about during sessions is “FOMO,” otherwise known as “the fear of missing out.” Young people may have friends who stay up late playing games, video calling, texting or attending activities.
They may also see their parents or older siblings staying up later and don’t want to miss out either.
Oftentimes, adolescents and teens also look for independence and control.
By saying “no” to bedtime, this is a way to obtain a sense of control. Other barriers can include anxiety (Sunday scaries, fear of the dark, separation, and surfacing worries when distractions are minimized at bedtime) and behavioral or environmental factors, such as overstimulation, lack of routine, and stalling tactics.
While we know the benefits of a good night’s sleep, it doesn’t always feel productive or important to our adolescents and teens when compared to what is going on at the present moment.
Young people with neurodivergencies, such as ADHD, Autism and anxiety, can especially benefit from a routine and structured bedtime routine. Here are some tips for adolescents and teens to improve their sleep regimen:
Keep a consistent sleep schedule: encourage going to bed and waking up at roughly the same time every day (even on the weekends). Consistency positively impacts the body’s internal clock, which makes it easier to fall asleep and wake up naturally.
Create a relaxing bedtime routine: 20–30 minutes of winding down helps signal the brain that it’s time for sleep. Some ideas can include reading books, light stretching or yoga, listening to calm music, and engaging in deep breathing exercises. These are also activities you can do with your child to co-regulate!
Limit screens before bed: kids tend to dislike this tip, but unfortunately, electronics like phones, tablets, and computers emit blue light, which suppresses melatonin (the sleep hormone). Try a “screen curfew” 1–2 hours before bedtime.
Watch diet and caffeine: avoid caffeine after midday (coffee, energy drinks, soda, chocolate). Large meals right before bed can disrupt sleep, but a light snack is okay!
Get sunlight and exercise: regular daytime exercise improves sleep quality, but avoid vigorous exercise too close to bedtime.
Manage stress and racing thoughts: techniques like journaling, mindfulness, or guided relaxation can help. Encourage talking about worries during the day rather than before bed.
Working with a counselor can also help establish a structured, routine sleep schedule.
If your child is struggling with persistent trouble sleeping, excessive worries, or emotional distress at bedtime or risky coping strategies, a counselor can work with you and your child to develop healthy coping strategies and build psycho-education about healthy sleep hygiene.
Sleep disruption is common, and we are here to help!
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