11 Things That Can Help Teens Sleep Better

By Jason Wooden, PhD | September 28, 2024

In this article, we talk about:

•The importance of focusing on changing habits
• 11 Things that can help a teen sleep better
• Keeping it simple and taking baby steps

Why it’s So Important to Focus on Changing Habits

Struggling on where to begin and what you can do to help a teen sleep better?

You’re likely not the only one with 7 out of 10 high schoolers not getting the recommended 8hrs of sleep.  As a father of two teens, I’ve certainly wondered what could help on nights they’re struggling with teenage insomnia.

You’re likely up against a long list of sleep challenges.  It includes early school times, overscheduling, lack of exercise, electronic devices and screen time, social media, and depression.

And the stakes are higher than you think because poor sleep has become a big issue on college campuses too.  Would you believe as many as 60% of US college students have been found to suffer from poor sleep quality?

Poor sleep is impacting their mood, academic performance, and health at the college level too.

So, its not just a high school problem.

Wouldn’t it be great to help teens build a foundation for healthy sleep that will serve them well in college and throughout life?

Making lifestyle changes can be difficult for teens with all the everyday distractions and feeling overwhelmed. Can you blame them if it just seems easier to keep doing what they’re doing?

This is why it’s so important to keep it simple and focus on changing habits.

A habit is routine of behavior that is repeated regularly and tends to occur subconsciously.

Like other things in life, it’s what you do every day that can make a BIG difference for your sleep.  Unfortunately, some of things teens are doing is really sabotaging their sleep.

We’re all slaves to habit and routine so it’s no surprise studies have found it’s important for kids too.

By taking it one habit at a time, it will be easier for them to make specific changes that over time will help them reach the goal of healthy sleep.

Keep in mind a study found that it takes between 18 and 254 days to build a new habit. The other cool thing about habits is that once they’re formed operate automatically.

Let’s take a look at some lifestyle and habit changes that can help teens sleep better at night and do better during day.

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11 Things That Can Help a Teen Sleep Better

Now the good news – there’s plenty you can do to help a teen sleep better.

We’ve talked about the power of changing habits and how over the long term they can help get your sleep back on track.

Keep in mind this includes the things you do before bed, at night, AND during the day.

And there are other things besides lifestyle and routine to think about whether it’s health, wellness, or the bedroom environment.

Depending on the specific issues your teen struggles with, here are some things that can help improve their sleep:

#1

Avoid Overscheduling

Too many of today’s teens are overscheduled and overstressed.

Their days are packed with heavy homework loads and extracurricular activities with minimal time to recharge.  It’s no surprise this can take a toll on their sleep.

For starters, try scaling back on activities.  This is truly one of those situations where less can be more.

They’ll have more time AND energy to focus on the things that are most important.

And they’ll feel less stressed.

Some signs a teen may be overscheduled:

• Almost every moment is scheduled
• Fatigue
• Irritability
• Lack of focus
• Overeating
• Personality changes
• Physical ailments such as stomach aches or headaches
• Zoning out in front of the TV
• Sleep changes
• Panic attacks
• Depression

#2

Daily Exercise

Physical activity can improve sleep quality and duration.  It can also improve mood and outlook too, also a positive for sleep.

Most teens need at least an hour of physical activity every day.  Unfortunately, only about 1 in 4 high school students get the recommended daily exercise.

Conversely, a Penn State study found that for every extra hour of moderate-to-vigorous physical exercise teens fell asleep 18 minutes earlier and sleep 10 minutes longer.

Help them find an a fun activity they enjoy whether it’s after school sports, riding a bike, skateboarding, or walking in the woods.

#3

  Natural Sunlight

The body is in tune with day and night through sleep-inducing hormones like melatonin which help regulate the sleep-wake cycle.  Exposure to natural daylight can help keep the body’s sleep-wake clock on schedule.

Sunlight has been shown in studies to promote sleep AND improve mood.

In darker times of the year, you can try a light therapy lamp which is designed to mimic outdoor light and has been shown to improve sleep.

#4

Avoid Stimulants

Whether it’s the caffeine in their favorite energy drink or vaping nicotine, stimulants are bad for sleep.  They can leave a teen restless and wide awake at bedtime.

Make sure they understand what it’s doing to their sleep and their long-term health. Encourage them to try some healthier alternatives.

Helping them find over ways to relax and sleeping better can help reduce the need for stimulants.

#5

Less Screen Time

Smart phones, tablets, and TV screens emit bright blue light which has been shown to interfere with the body’s natural sleep-wake cycle.  Similar to natural daylight, the bright light tells the brain it’s time to wake up!

Encourage your teen to avoid screens at least an hour before bed.  To help them ween from using their devices at bedtime, they can switch to a sleep friendly alternative activity such as light reading, light music, or playing with a dog.

More:
18 fun things to do before bed that won’t come back to bite your sleep

#6

Unplug from Social Media

Millions of teens worldwide are glued to social media. Whether it’s TikTok or Instagram, it can be incredibly addictive because there’s always something new and engrossing to click on.

This can really get a teen wired up and keep them up way past a healthy bedtime.

Encourage to unplug from social media an hour before bed.  Like stimulants, there are plenty of alternative sleep-friendly things they can do instead.

#7

Stay on Schedule

Too many teens are up way too late even on a school night binging on TV, online content, computer games, or social media.

Sticking to a regular sleep schedule is one of the most impactful things they can do for their sleep as it will help keep their sleep-wake clock on schedule.

They should also be discouraged from staying up late and sleeping in on weekends.

Keep in mind teens naturally fall asleep later due to hormonal changes.

#8

Adequate Time to Unwind Before Bed

Give them time to unwind from the stress of the day.  In studies, routine has consistently been found to be important for improving children’s sleep habits.

In preparation for sleep, there should enough time at the end of the day for fun and relaxing activities to help them relax.

Along these lines, cutting back on extracurricular activities so there’s more time to complete schoolwork and unwind at the end of the day can help.

#9

Finetune the Bedroom

For optimal sleep, it’s generally recommended that bedrooms should be kept dark, quiet, and on the cool side.

For nuisance light, you can try dark out curtains or a sleep mask.  The room should also be free of contaminating light from electronics screens such as TV or tablet.

For intruding noise, ear plugs or white noise can make a difference.

(My teens use a household fan for white noise and cooling.)

Running an air purifier at night in the bedroom may be helpful for teens struggling with allergies or asthma.

More:
Some bedroom aids for nuisance light, noise, and more
Hacks to protect from electronic screen sleep-disrupting light

#10

Get a Checkup

There’s a long list of underlying medical issues that can affect sleep.  Whether it’s allergies, asthma, medications, or a sleep disorder, a doctor can check for health issues linked to poor sleep.

#11

  See a Mental Health Specialist

There’s also a strong link between mood and sleep.  Stress, anxiety, and depression are common challenges for sleep.

A recent survey found almost 1 in 5 teens experiencing symptoms of depression.

A therapist can help if a teen has been struggling with anxiety, depression, or other mental health challenges. They also give them some coaching on how to cope with everyday stress and anxiety.

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Keep It Simple and Take Baby Steps…

When it comes to helping a teen sleep better, all of this may seem to be easier said than done.

(I know I’ve had that thought on occasion.)

So, what can a parent do if a teen doesn’t want to make any changes?

Also, even if they do, sometimes it’s hard to change habits.

Whether you’re a teen or an adult, it’s important to take it a day at a time.

Remember, it takes time to replace bad habits with good habits.

Try to meet them where they are and encourage them even if it’s simple baby steps.

Feeling stuck?

In some cases, the help of a sleep coach or therapist may be helpfing in finding ways to constructively move forward.

Along the way on their journey to better sleep, be sure to praise and validate them even if it’s small victories.

This may seem like a lot, but it’s well worth it to help them build good sleep habits for high school and beyond.

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11 Alarming Facts About the Teen Sleep Crisis (Teen Sleep Part 1)

9 Reasons teens struggle with sleep (Teen Sleep Part 2)

Student Sleep Resources

18 Things worth a try if you’re too stressed about grades to sleep

How to get to sleep after one too many energy drinks

What to do if YouTube is keeping you from sleeping

On YouTube:

11 Alarming Facts About Teen Sleep (Now at crisis level!) | Teen Sleep Part 1

9 Reasons why teens are struggling with sleep (A Perfect Storm!) | Teen Sleep Part 2

12 Things That Can Help Teens Sleep Better (Hope for better nights!) | Teen Sleep Part 3

9 Natural Sleep Remedies for Teenage Kids

Sources:

Habit, Wikimedia (source)

12 Warning Signs That Your Child May Be Overscheduled, scholastic.com (source)

5 Signs Your Kid Is Too Busy– And How to Help, 2023, lizmorrisontherapy.com (source)

6 Signs Your Teen is Over-Scheduled and Stressed, laconciergepsychologist.com (source)