Teenagers may experience difficulty falling or staying asleep, or insomnia, for many reasons. Disrupted sleep can negatively impact your teen’s mental and physical health.Prioritizing their sleep hygiene, orgood sleep habits, may help improve their quality of sleep.This article explains simple ways to help your teenager improve their sleep hygiene.Why a Good Night’s Sleep Is Important for Your Health

Teenagers may experience difficulty falling or staying asleep, or insomnia, for many reasons. Disrupted sleep can negatively impact your teen’s mental and physical health.Prioritizing their sleep hygiene, orgood sleep habits, may help improve their quality of sleep.

This article explains simple ways to help your teenager improve their sleep hygiene.

Why a Good Night’s Sleep Is Important for Your Health

1Keep a Regular Sleep SchedulePaul Mansfield Photograph / Getty ImagesIt may feel tempting for your teen to stay up late or sleep in, but it is important for them to keep a regular sleep schedule. This can help them get into a consistent routine, which may improve their sleep.Getting morning sunlight within an hour of waking up impacts your teen’sinternal clock, which can help them fall asleep earlier and maintain their sleep schedule.This is especially important for adolescents because melatonin, or the hormone that helps the body know it’s time to sleep, is released later at night in them compared to children and adults.2Limit Screen TimeYiu Yu Hoi / Getty ImagesIf possible, teens should not use television, gaming systems, computers, phones, and other gadgets in their bedrooms or while winding down for bed.The noise andscreen lightcan be overly stimulating and keep your teen up at night. This can reduce the amount of time they are able to sleep, as well as delay the release of melatonin.Ideally,the bedroomshould be kept quiet, dark, cool, and comfortable to encourage sleep.3Take Time Each Night to Wind DownJun Pinzon / Getty ImagesSpending a little time relaxing before bed may help improve sleep.Encourage your teenager to develop quietsleep ritualsto do before going to bed. These might include reading, listening to relaxing music, ortaking a warm bath or shower.Homework and anything else distracting should be put away. This wind-down time should feel like a noticeable shift that helps your teen mentally prepare for sleep. This may make it easier for them to fall asleep at the start of the night.How to Relax Before Bed4Be Mindful of Sleep-Disrupting BehaviorsPeopleImages / Getty ImagesExercise is a great way to stay healthy, but it should be avoided close to bedtime. Otherwise, it may make your teenager too alert to drift off to sleep.Likewise, late-night eating can disrupt sleep and may causeheartburn, which can lead to discomfort in the chest and throat. Dinner or snacks should be eaten around the same time each day and preferably hours before going to sleep.Caffeine,nicotine, and alcohol are all associated with insomnia and frequent wakings that interrupt sleep.Chocolate, soda, tea, coffee, and energy drinks may all contain caffeine, a stimulant that increases brain activity. Nicotine may be found in tobacco products, includingsmokeless ones.How Long to Wait Between Eating and Bed5Make Sleep a PriorityInside Creative House / Getty ImagesOne of the most important things you can do is recognize how important sleep is for your teen’s health. Lack of sleep can impact their emotional well-being and their overall quality of life. They are also more likely to get into car accidents if they aren’t sleeping well.It’s important to note that certain sleep disorders may appear during adolescence. Examples includesleep apnea, or when breathing is interrupted briefly during sleep, andnarcolepsy, which describes extreme daytime sleepiness and sudden sleep attacks.If your teen is having difficulty sleeping, reach out to their healthcare provider.Should Your Teen Have a Set Bedtime?

1Keep a Regular Sleep SchedulePaul Mansfield Photograph / Getty ImagesIt may feel tempting for your teen to stay up late or sleep in, but it is important for them to keep a regular sleep schedule. This can help them get into a consistent routine, which may improve their sleep.Getting morning sunlight within an hour of waking up impacts your teen’sinternal clock, which can help them fall asleep earlier and maintain their sleep schedule.This is especially important for adolescents because melatonin, or the hormone that helps the body know it’s time to sleep, is released later at night in them compared to children and adults.

1

Keep a Regular Sleep SchedulePaul Mansfield Photograph / Getty ImagesIt may feel tempting for your teen to stay up late or sleep in, but it is important for them to keep a regular sleep schedule. This can help them get into a consistent routine, which may improve their sleep.Getting morning sunlight within an hour of waking up impacts your teen’sinternal clock, which can help them fall asleep earlier and maintain their sleep schedule.This is especially important for adolescents because melatonin, or the hormone that helps the body know it’s time to sleep, is released later at night in them compared to children and adults.

Keep a Regular Sleep Schedule

Paul Mansfield Photograph / Getty Images

Teenager in bed reaching for alarm clock.

It may feel tempting for your teen to stay up late or sleep in, but it is important for them to keep a regular sleep schedule. This can help them get into a consistent routine, which may improve their sleep.

Getting morning sunlight within an hour of waking up impacts your teen’sinternal clock, which can help them fall asleep earlier and maintain their sleep schedule.

This is especially important for adolescents because melatonin, or the hormone that helps the body know it’s time to sleep, is released later at night in them compared to children and adults.

2Limit Screen TimeYiu Yu Hoi / Getty ImagesIf possible, teens should not use television, gaming systems, computers, phones, and other gadgets in their bedrooms or while winding down for bed.The noise andscreen lightcan be overly stimulating and keep your teen up at night. This can reduce the amount of time they are able to sleep, as well as delay the release of melatonin.Ideally,the bedroomshould be kept quiet, dark, cool, and comfortable to encourage sleep.

2

Limit Screen TimeYiu Yu Hoi / Getty ImagesIf possible, teens should not use television, gaming systems, computers, phones, and other gadgets in their bedrooms or while winding down for bed.The noise andscreen lightcan be overly stimulating and keep your teen up at night. This can reduce the amount of time they are able to sleep, as well as delay the release of melatonin.Ideally,the bedroomshould be kept quiet, dark, cool, and comfortable to encourage sleep.

Limit Screen Time

Yiu Yu Hoi / Getty Images

Teenager in bed looking at phone.

If possible, teens should not use television, gaming systems, computers, phones, and other gadgets in their bedrooms or while winding down for bed.

The noise andscreen lightcan be overly stimulating and keep your teen up at night. This can reduce the amount of time they are able to sleep, as well as delay the release of melatonin.

Ideally,the bedroomshould be kept quiet, dark, cool, and comfortable to encourage sleep.

3Take Time Each Night to Wind DownJun Pinzon / Getty ImagesSpending a little time relaxing before bed may help improve sleep.Encourage your teenager to develop quietsleep ritualsto do before going to bed. These might include reading, listening to relaxing music, ortaking a warm bath or shower.Homework and anything else distracting should be put away. This wind-down time should feel like a noticeable shift that helps your teen mentally prepare for sleep. This may make it easier for them to fall asleep at the start of the night.How to Relax Before Bed

3

Take Time Each Night to Wind DownJun Pinzon / Getty ImagesSpending a little time relaxing before bed may help improve sleep.Encourage your teenager to develop quietsleep ritualsto do before going to bed. These might include reading, listening to relaxing music, ortaking a warm bath or shower.Homework and anything else distracting should be put away. This wind-down time should feel like a noticeable shift that helps your teen mentally prepare for sleep. This may make it easier for them to fall asleep at the start of the night.How to Relax Before Bed

Take Time Each Night to Wind Down

Jun Pinzon / Getty Images

Teenager with earbuds in.

Spending a little time relaxing before bed may help improve sleep.Encourage your teenager to develop quietsleep ritualsto do before going to bed. These might include reading, listening to relaxing music, ortaking a warm bath or shower.

Homework and anything else distracting should be put away. This wind-down time should feel like a noticeable shift that helps your teen mentally prepare for sleep. This may make it easier for them to fall asleep at the start of the night.

How to Relax Before Bed

4Be Mindful of Sleep-Disrupting BehaviorsPeopleImages / Getty ImagesExercise is a great way to stay healthy, but it should be avoided close to bedtime. Otherwise, it may make your teenager too alert to drift off to sleep.Likewise, late-night eating can disrupt sleep and may causeheartburn, which can lead to discomfort in the chest and throat. Dinner or snacks should be eaten around the same time each day and preferably hours before going to sleep.Caffeine,nicotine, and alcohol are all associated with insomnia and frequent wakings that interrupt sleep.Chocolate, soda, tea, coffee, and energy drinks may all contain caffeine, a stimulant that increases brain activity. Nicotine may be found in tobacco products, includingsmokeless ones.How Long to Wait Between Eating and Bed

4

Be Mindful of Sleep-Disrupting BehaviorsPeopleImages / Getty ImagesExercise is a great way to stay healthy, but it should be avoided close to bedtime. Otherwise, it may make your teenager too alert to drift off to sleep.Likewise, late-night eating can disrupt sleep and may causeheartburn, which can lead to discomfort in the chest and throat. Dinner or snacks should be eaten around the same time each day and preferably hours before going to sleep.Caffeine,nicotine, and alcohol are all associated with insomnia and frequent wakings that interrupt sleep.Chocolate, soda, tea, coffee, and energy drinks may all contain caffeine, a stimulant that increases brain activity. Nicotine may be found in tobacco products, includingsmokeless ones.How Long to Wait Between Eating and Bed

Be Mindful of Sleep-Disrupting Behaviors

PeopleImages / Getty Images

Teen drinking coffee.

Exercise is a great way to stay healthy, but it should be avoided close to bedtime. Otherwise, it may make your teenager too alert to drift off to sleep.

Likewise, late-night eating can disrupt sleep and may causeheartburn, which can lead to discomfort in the chest and throat. Dinner or snacks should be eaten around the same time each day and preferably hours before going to sleep.

Caffeine,nicotine, and alcohol are all associated with insomnia and frequent wakings that interrupt sleep.Chocolate, soda, tea, coffee, and energy drinks may all contain caffeine, a stimulant that increases brain activity. Nicotine may be found in tobacco products, includingsmokeless ones.

How Long to Wait Between Eating and Bed

5Make Sleep a PriorityInside Creative House / Getty ImagesOne of the most important things you can do is recognize how important sleep is for your teen’s health. Lack of sleep can impact their emotional well-being and their overall quality of life. They are also more likely to get into car accidents if they aren’t sleeping well.It’s important to note that certain sleep disorders may appear during adolescence. Examples includesleep apnea, or when breathing is interrupted briefly during sleep, andnarcolepsy, which describes extreme daytime sleepiness and sudden sleep attacks.If your teen is having difficulty sleeping, reach out to their healthcare provider.Should Your Teen Have a Set Bedtime?

5

Make Sleep a PriorityInside Creative House / Getty ImagesOne of the most important things you can do is recognize how important sleep is for your teen’s health. Lack of sleep can impact their emotional well-being and their overall quality of life. They are also more likely to get into car accidents if they aren’t sleeping well.It’s important to note that certain sleep disorders may appear during adolescence. Examples includesleep apnea, or when breathing is interrupted briefly during sleep, andnarcolepsy, which describes extreme daytime sleepiness and sudden sleep attacks.If your teen is having difficulty sleeping, reach out to their healthcare provider.Should Your Teen Have a Set Bedtime?

Make Sleep a Priority

Inside Creative House / Getty Images

Teen waking up, stretching arms, and smiling in bed.

One of the most important things you can do is recognize how important sleep is for your teen’s health. Lack of sleep can impact their emotional well-being and their overall quality of life. They are also more likely to get into car accidents if they aren’t sleeping well.

It’s important to note that certain sleep disorders may appear during adolescence. Examples includesleep apnea, or when breathing is interrupted briefly during sleep, andnarcolepsy, which describes extreme daytime sleepiness and sudden sleep attacks.

If your teen is having difficulty sleeping, reach out to their healthcare provider.

Should Your Teen Have a Set Bedtime?

Summary

Adolescents may experience insomnia for a variety of reasons. Poor sleep can seriously impact their well-being.

Keeping a regular sleep schedule, limiting screen time, winding down before bed, avoiding sleep-disrupting behaviors, and prioritizing sleep can all help improve sleep hygiene in teens.

A Word From Verywell

If your teenager is having trouble sleeping at night, or is tired during the day, you may want to take them to see their healthcare provider. They may offer solutions that help your teen sleep better at night and feel better during the day.

Frequently Asked Questions

Yes. Studies show between 62% to 73% of teens report sleeping under eight hours a night, despite needing about eight to 10 hours a night.

Symptoms of insomnia include difficulty falling asleep or staying asleep, as well as waking up too early, and feeling tired during the day.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Owens JA, Weiss MR.Insufficient sleep in adolescents: causes and consequences.Minerva Pediatr. 2017;69(4). doi:10.23736/S0026-4946.17.04914-3Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Michigan Medicine.10 tips to help your teen sleep better.Hale L, Guan S.Screen time and sleep among school-aged children and adolescents: a systematic literature review.Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007Nemours TeensHealth.Common sleep problems.Sleep Doctor.Can eating at night affect sleep?Garcia AN, Salloum IM.Polysomnographic sleep disturbances in nicotine, caffeine, alcohol, cocaine, opioid, and cannabis use: a focused review.Am J Addict. 2015;24(7):590-598. doi:10.1111/ajad.12291Kansagra S.Sleep disorders in adolescents.Pediatrics. 2020;145(Supplement_2):S204-S209. doi:10.1542/peds.2019-2056INational Center for Complementary and Integrative Health.Melatonin: what you need to know.MedlinePlus.Insomnia.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Owens JA, Weiss MR.Insufficient sleep in adolescents: causes and consequences.Minerva Pediatr. 2017;69(4). doi:10.23736/S0026-4946.17.04914-3Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Michigan Medicine.10 tips to help your teen sleep better.Hale L, Guan S.Screen time and sleep among school-aged children and adolescents: a systematic literature review.Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007Nemours TeensHealth.Common sleep problems.Sleep Doctor.Can eating at night affect sleep?Garcia AN, Salloum IM.Polysomnographic sleep disturbances in nicotine, caffeine, alcohol, cocaine, opioid, and cannabis use: a focused review.Am J Addict. 2015;24(7):590-598. doi:10.1111/ajad.12291Kansagra S.Sleep disorders in adolescents.Pediatrics. 2020;145(Supplement_2):S204-S209. doi:10.1542/peds.2019-2056INational Center for Complementary and Integrative Health.Melatonin: what you need to know.MedlinePlus.Insomnia.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Owens JA, Weiss MR.Insufficient sleep in adolescents: causes and consequences.Minerva Pediatr. 2017;69(4). doi:10.23736/S0026-4946.17.04914-3Centers for Disease Control and Prevention.Effects of light on circadian rhythms.Michigan Medicine.10 tips to help your teen sleep better.Hale L, Guan S.Screen time and sleep among school-aged children and adolescents: a systematic literature review.Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007Nemours TeensHealth.Common sleep problems.Sleep Doctor.Can eating at night affect sleep?Garcia AN, Salloum IM.Polysomnographic sleep disturbances in nicotine, caffeine, alcohol, cocaine, opioid, and cannabis use: a focused review.Am J Addict. 2015;24(7):590-598. doi:10.1111/ajad.12291Kansagra S.Sleep disorders in adolescents.Pediatrics. 2020;145(Supplement_2):S204-S209. doi:10.1542/peds.2019-2056INational Center for Complementary and Integrative Health.Melatonin: what you need to know.MedlinePlus.Insomnia.

Owens JA, Weiss MR.Insufficient sleep in adolescents: causes and consequences.Minerva Pediatr. 2017;69(4). doi:10.23736/S0026-4946.17.04914-3

Centers for Disease Control and Prevention.Effects of light on circadian rhythms.

Michigan Medicine.10 tips to help your teen sleep better.

Hale L, Guan S.Screen time and sleep among school-aged children and adolescents: a systematic literature review.Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007

Nemours TeensHealth.Common sleep problems.

Sleep Doctor.Can eating at night affect sleep?

Garcia AN, Salloum IM.Polysomnographic sleep disturbances in nicotine, caffeine, alcohol, cocaine, opioid, and cannabis use: a focused review.Am J Addict. 2015;24(7):590-598. doi:10.1111/ajad.12291

Kansagra S.Sleep disorders in adolescents.Pediatrics. 2020;145(Supplement_2):S204-S209. doi:10.1542/peds.2019-2056I

National Center for Complementary and Integrative Health.Melatonin: what you need to know.

MedlinePlus.Insomnia.

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